Hall of Strength
LAB: Build Lower-Body Power & Sculpted Glutes
Most fitness programs relegate leg day to a once-a-week torture session that leaves you sore for days without yielding real growth. LAB (Legs & Butt) breaks the cycle.
Designed for lifters who demand serious lower-body development without sacrificing full-body strength, LAB delivers continuous hyper-growth by training your legs and glutes in every single session. By constantly shifting stimulus and training angles, LAB keeps your muscles growing, your strength soaring, and your routine completely plateau-proof.
Why LAB Delivers Unmatched Results
Daily Lower-Body Focus: You target the legs and glutes in every single workout, utilizing varying loading styles (heavy force production, metabolic burnout, dynamic tempo) for maximum muscular adaptations.
Total-Body Balance: While your legs and butt take priority, your upper body stays strong and proportioned. Heavy compound presses and pulls ensure full-body athletic symmetry.
Dynamic Loading Capacities: By rotating volume, intensity, and movement selection randomly throughout the week, LAB optimizes recovery while pushing your lower body past traditional limits.
What You Get
4 Weeks of High-Impact Programming: A structured, advanced protocol designed to maximize glute activation and leg strength.
Targeted Hypertrophy: Strategic exercise selection engineered to build dense quads, powerful hamstrings, and strong, defined glutes.
Intelligent Fatigue Management: Daily variation ensures high frequency without overloading joints or burning out your central nervous system.
Stop waiting for leg day to deliver results. Step into the Hall of Strength and build the foundation you’ve been striving for.
Are you ready to transform your lower body with LAB?
1 sessions per week
Must use App app to view and log training
Program Training
A1
Pendulum Squat
4 x 6
A2
Pull-Up
4 x 3
B1
Incline DB Bench Press
4 x 10
B2
Deadlift
4 x 4
C1
Shoulder Press
5 x 5
C2
Band Pull-Apart
4 x 25
D1
Seated DB Curl
4 x 10
D2
Skull Crushers
4 x 20
E
DB Lateral Lunge
2 x 5
F
DB Reverse Lunge
3 x 10
A1
Hip Thrust
4 x 10
A2
DB Rear Foot Elevated Split Squat
4 x 5
B1
DB RDL
3 x 10
B2
Bent Over Row
3 x 10
C1
DB Lateral Raise
3 x 15
C2
DB Front Raise
3 x 15
D1
Hammer Curl
3 x 25
D2
Tricep Pushdown
3 x 10
E1
Goblet Squat
3 x 10
E2
DB Shrug
3 x 20
A1
Pendulum Squat
3 x 10
A2
Pull-Up
3 x 3
B1
DB Bench Press
5 x 5
B2
Leg Press
5 x 5
C1
Seated DB Shoulder Press
3 x 12
C2
Rear Delt Flyes
3 x 20
D1
Seated DB Curl
3 x 8
D2
Cable Overhead Triceps Extensions
3 x 25
E
DB Walking Lunge
3 x 20
A1
Hip Thrust
4 x 6
A2
DB Rear Foot Elevated Split Squat
4 x 4
B1
DB RDL
3 x 5
B2
Bent Over Row
3 x 5
C1
DB Lateral Raise
3 x 8
C2
DB Front Raise
3 x 8
D1
Hammer Curl
3 x 10
D2
Tricep Pushdown
3 x 10
E
Goblet Squat
3 x 10
F
DB Shrug
3 x 20
Doug Hall
Once a college athlete, over 20 years training & working with pro athletes, Hollywood celebrities. Chair holder on D1 Training Corporate Strength Panel where I assisted in developing all training protocol for every facility in the country.
