Lower Body Workout Plan Pdf

An upper lower workout split is a training style that breaks your workout sessions down into two categories.

Lower body workout plan pdf. On upper body workout days you will train the muscles of the upper body. Dumbbell bench press 4 8 10 3. So that means in one workout you will train chest back shoulders biceps and triceps and in the other you will train quads hamstrings calves lower back and abdominals. How to design the best lower body workout.

4 to 5 days per week. Each lower body exercise is specifically chosen based on scientific literature and our understanding of the lower body anatomy resulting in symmetrical and optimal development of all the lower body muscles. 2 to 3 days per week. 3 to 4 days per week.

This isn t to say that you need to do standard barbell back squats and barbell lunges every week. If you re looking for a lower body workout that is backed by evidence then you need to read this article. This will include the chest shoulders back biceps triceps traps forearms and possibly core. Dumbbell upper body workout exercise sets reps 1.

Dumbbell shrug 2 12 15 day 2. Bent over dumbbell row 4 8 10 2. Dumbbell lateral raise 3 8 12 4. With an upper lower split routine you will train your entire upper body in one workout and your entire lower body in another.

Upper body workout days and lower body workout days. How often do you do a full body workout. Whether you want to lose weight or just make everyday movement easier focus on strengthening your legs thighs and calves. Dumbbell bicep curl 2 8 12 6.

It s a great way to train all muscles group and incorporate strength exercises. They ll forever be great exercises for developing lower body size and strength. Lower hypertrophy front squat 3 4 8 12 barbell lunge 3 4 8 12 leg extension 3 4 10 15 leg curl 3 4 10 15 seated calf raise 3 4 8 12 calf press 3 4 8 12 muscleandstrength com the tools you need to build the body you want store workouts diet plans expert guides videos tools build both size and strength in this 4 day split. While following our advanced upper lower split workout we recommend you to plan a deloading period of 1 3 weeks depending upon your fitness level.

Dumbbell pullover 3 8 12 5. Choose any moves you like but begin with compound multi joint and bilateral working both sides of your body exercises that hit your glutes quadriceps and hamstrings. Dumbbell tricep extension 2 8 12 7. The 28 method workout plan full body gym workout plan for women german volume training gvt workout plan 5 day fat loss gym workout plan.

Try this 20 minute lower body workout at home. Dumbbell lower body workout exercise sets reps 1.