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Lower Body Development

A specialisation block for members who want their lower body to catch up. Each session targets a different emphasis so the whole leg develops evenly across the eight weeks.

Level
Intermediate
Duration
8 weeks
Weekly
3 sessions
Session
60 min
BarbellDumbbellsMachines

Weekly structure

Introduce the loads. Leave two solid reps in reserve on every set.

You are viewing the week one preview. The full 8-week plan unlocks with the Pro membership.

Week 1 sessions

  • Front Squat

    4 × 8150s rest

    Keep the elbows high and the ribcage stacked over the pelvis.

  • Leg Press

    4 × 12105s rest

    Stop before the lower back rounds off the pad.

  • Walking Lunge

    3 × 12 each90s rest

    Step long enough to keep the knee tracking over the mid-foot.

  • Calf Raise

    4 × 1545s rest

    Full stretch at the bottom, hold the top for one second.