Lower Routine
Body Heatmap
Target Muscles
Glute Bridge
115 reps1
GlutesHamstrings
Glute Bridge
GlutesHamstrings
Set
Reps
1
15
Squat (Bodyweight)
115 reps1
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
15
Walking Lunge
110 reps1
QuadsGlutesHamstrings
Walking Lunge
QuadsGlutesHamstrings
Set
Reps
1
10
Hip Thrust (Machine)
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
20
12
2
-
12
3
-
12
Romanian Deadlift (Dumbbell)
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
7.5
12
2
-
12
3
-
12
Bulgarian Split Squat
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
5
8
2
-
8
3
-
8
Leg Press Horizontal (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
25
12
2
-
12
3
-
12
Hip Abduction (Machine)
115 reps1
220 reps2
320 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
35
15
2
-
20
3
-
20
Wall Sit
100:301
Quads
Wall Sit
Quads
Set
Time
1
-