Lower Body Program
VyFitness
Women's Training, BodybuildingThis is a lower body biased program that can be done 3-4 days per week Higher frequency of the lower body with emphasis on the upper back and shoulders for upper body
A
Box Squat
12, 15
B
Barbell Hip Thrust
12, 15, 20
C
Walking Lunges
3 x 20
D
Cable Lateral Raise
15, 20
E
Machine Shoulder Press
8, 10, 12
F
Push-Up
3 x MAX
A
Leg Press
8, 10
B
DB Rear Foot Elevated Split Squat
12, 15, 20
C
DB Step Up
3 x 12
D
Lat Pulldown
8, 10
E
Chest-Supported DB Row
12, 15, 20
F
Rack Chin Up
3 x 12
A
Hip-Banded RDL
10, 12
B
Barbell Hip Thrust
15, 20
C
Front Foot Elevated Split Squat
3 x 15
D
Lying Leg Curl
8, 10, 12
E
Leg Extension
12, 15, 20
A
DB Lateral Raise
12, 15, 20
B
Rear Delt Flyes
12, 15, 20
C
Lat Pulldown
8, 10, 12
D
Seated Row
8, 10, 12
E
Tricep Pushdown
3 x 15
F
Seated Incline DB Curls
3 x 15
Vylet Rivera
This is the program I always come back to when I want to build my lower body