12 Week Gym Based Lower Body Plan

12 Week Gym Based
Lower Body Plan
WWW.FITWITHHEBA.COM
Table of Content
1 Rules of the Game
5 Progress Pictures
6 Honesty
7 Week One
16 Week Two
21 Week Three
26 Week Four
32 Week Five
37 Week Six
42 Week Seven
48 Week Eight
53 Week Nine
58 Week Ten
63 Week Eleven
69 Week Twelve
75 How to Perform the Exercises
WWW.FITWITHHEBA.COM
Rules of the Game
Before starting, you need to read these rules in order to see progress
and understand what you're supposed to be doing. It's very important.
1. YOU MUST watch all videos and read the descriptions of all the
exercises starting at page 75 before you start. YOU HAVE TO
understand form. PLEASE DO THIS FIRST.
2. For every exercise, try increasing the weight at which you perform
them weekly even if it’s just by an extra 5 lbs each week. Increasing
weight is the key to growth here. You must increase gradually.
3. Do not take long rest breaks. Take a maximum of 60 seconds to
rest between super sets and take 30 seconds between regular
exercises.
WWW.FITWITHHEBA.COM 1
Rules of the Game
4. Unless I state that it’s a body weight exercise, always do it
with weight. Choose a weight you’re comfortable with that isn’t
too light because you want to challenge yourself. For all the
landmine exercises, try adding plates to the bar.
5. If you seriously just cannot increase any weight at all, drop
some weight. Form and reps are more important than weight.
Do challenge yourself but don’t hurt yourself. As long as you
know you’re pushing yourself and working hard, you’ll be fine.
If you get to the point where the exercise seems easy for you,
you need to add weight. Don't cheat yourself.
CONT.
6. For every exercise, do not perform it quickly. Take your
time, pause, squeeze the glutes, and focus for that mind to
muscle connection.
7. On the days that I completely skip and don't offer, those are
the days you should still be going to the gym and working on
upper body. I highly suggest you do that. If you're going to
have a toned lower body, you should want a toned upper body
to match but that's up to you. Do not do legs, glutes, or
anything lower body related on those days. Limit your
cardio to twice a week. You need recovery time. You need
to still be working out on those days.
CONT.
8. When I list out reps and there is a plus sign between them such as:
• Stiff leg deadlifts with bar:
3 x ( 8 at wide stance + 8 at medium stance + 8 at narrow stance +
10 pulse ones at side stance)
That means do 8 reps at a wide stance then quickly shift your stance
and do 8 reps at medium stance, etc. There is no break and all must be
performed together.
You want to start this program on a Monday because I've labeled the
days based on that.
I wish you the best of luck and feel free to contact me with any
questions at:
fitwithheba@gmail.com
If you DM me on instagram, I will most likely not reply due to a high
volume of messages on there.
Progress Pictures
Before you start my plan:
1. Take a picture of you standing sideways, straight, and without a
pose. Do this without pants on because certain pants can enhance
or take away from your progress.
2. Take a picture from the back with you standing straight without
pants.
3. Please don't put your face in these!
You want to be honest with your progress so all the pictures you
take have to be without posing. When you take pictures later to
compare, you also want to be without a pose.
You can choose to keep these to yourself or you can email them
to me if you wish (which is why I said don't include your face). I
would love to post the progress of girls on my instagram and if you
want your progress posted, let me know if you're comfortable
being tagged or not.
Honesty
One last thing. I've worked so hard on this so I hope you can
understand that. You also paid for this. Please don't share this with
any of your friends or give my snapchat out to people who have not
purchased this product. It isn't fair to me and to everyone who actually
paid.
I'll just leave it at that. Lets get started!
WEEK ONE
Day 1: Glutes/Hamstrings
WARMUP Cable kickbacks:
Leg 1:
2 x (8 straight leg kickbacks + 6 pulses)
2 x (8 sideways straight leg kickbacks + 6 pulses)
Repeat for leg 2
OR
Resistance bands work (or ankle weights):
Leg 1:
1 x [8 (regular) + 8 (pulse) straight leg kickbacks on knees]
1 x [8 (regular) + 8 (pulse) sideways leg kickbacks on knees.]
1 x 10 clam shells
1 x 10 back kicks laying on side
Repeat for leg 2
WEEK ONE
Day 1 Cont.
Hip thrusts using bench and a bar:
Hold up at each rep for 6 seconds and squeeze glutes super hard
2 x 8 at lowest weight
2 x 8 at medium weight
3 x 6 at highest weight
1 x (as many as it takes until you burnout and can’t do anymore) at
lowest weight
Weighted sumo squats with landmine:
4 x 8 deep sumo squats
If you gym doesn’t have an actual landmine, stick a bar into a corner
and you’re ready to go!
Weighted landmine stiff legged deadlifts:
4 x (10 regular + 15 pulse)
WEEK ONE
Day 1 Cont.
Hamstring curl machine + super set weighted alternating curtsey
lunges:
4 x (15 hamstring curls + 16 curtsey lunges (8 for each leg))
Hip abductor machine:
1 x 25 regular ones, opening all the way
4 x (15 regular + 8 pulses)
Weighted smith machine donkey kicks:
Leg 1:
Repeat for leg 2
WEEK ONE
Day 2: Cardio
Well I hope you’re super sore!
Take today to do a lot of stretching and do 20 minutes of the step
master. If your gym does not have that, do cycling at a medium
intensity.
Day 4: Legs
Start out by ALWAYS doing your own stretches as you please BUT do
stretch! Nothing crazy. I suck at creatively stretching so no worries.
Warm up:
Do some body weight walking lunges and body weight squats just to
get you a little warmed up.
Weighted front squats:
4 x 8 (medium weight with legs at hip width) ass to grass
WEEK ONE
Day 4 Cont.
Leg extension + super set with hip adduction:
4 x (12 leg extensions + 20 hip adductions)
Sumo cable squats + super set with narrow cable squats:
3 x (8 sumo + 8 narrow squats) squeezing glutes every time you go
up
Bulgarian split squats with plate above head:
3 x 8 for each leg, alternating between each one
Leg presses:
2 x 6 at your heaviest weight
WEEK ONE
Day 7: glutes/hamstrings
Leg 1:
Repeat for leg 2
OR
Leg 1:
1 x 10 clam shells
Repeat for leg 2
WEEK ONE
Day 7 Cont.
Hold up at each rep for 6 seconds and squeeze glutes super hard
lowest weight
Sumo deadlifts:
2 x 5 at heaviest weight
Squeeze glutes when standing, don’t squat your deadlift, and keep
back straight. Keep bar close to shins as possible.
WEEK ONE
Day 7 Cont.
Cable pull through + super set with bench glute presses
(banded if you have them):
4 x (12 pull throughs + 15 glute presses)
Weighted hamstring curls on a bench + super set with stiff leg
deadlifts with dumbbells:
4 x (10 hamstring curls + 8 regular stiff leg deadlifts + 10 pulse ones)
Sideways single leg presses:
3 x 12 on each side bring knee into the chest
Hip abductor:
1 x 20 regular
WEEK TWO
Day 2: Legs
Conventional deadlifts:
3 x 10 at your lightest weight
3 x 8 at a medium weight
2 x 5 at heaviest weight
Walking sumo squats using landmine:
3 x (6 squats walking to the left + 6 squats walking to the right while
holding bar above head)
Bulgarian split squats with bar in between legs:
3 x 10 for each leg, alternating between the two
Weighted walking lunges + super set with leg extensions:
4 x (20 walking lunges [10 for each leg] + 8 regular leg extensions)
WEEK TWO
Day 3: Cardio
Do 30 minutes of cycling, rowing, or the step master at a high
intensity.
Day 4: Glutes/hamstrings
Leg 1:
Repeat for leg 2
OR
Leg 1:
1 x 10 clam shells
Repeat for leg 2
WEEK TWO
Day 4 Cont.
lowest weight
Weighted single leg hip bridges on smith machine:
Leg 1:
Repeat for leg 2
Stiff leg deadlifts with bar:
3 x ( 8 at wide stance + 8 at medium stance + 8 at narrow stance +
10 pulse ones at side stance)
WEEK TWO
Day 4 Cont.
Back extension machine using light resistance band:
4 x 12
Hamstring curls on a bench + super set with weighted good
mornings:
3 x (10 hamstring curls + 12 good mornings)
WEEK TWO
Day 7: glutes/hamstrings
WARMUP:
By now, you should know the glute warmups so pick between the cable
machine or the resistance bands and do it the same way you've been
doing it before.
1 x (as many as it takes until you burnout and can’t do anymore) at lowest
weight
Weighted sumo squats with landmine:
2 x 8 deep sumo squats at medium weight
2 x 8 at heavier weight
WEEK TWO
Day 7 Cont.
Smith machine leg presses + super set with single leg hip bridges
use same weight for both so go light
4 x (8 leg presses + 16 single leg hip bridges [8 for each leg])
Leg 1: 3 x 8
Repeat for leg 2
Weighted good mornings + super set with stiff leg deadlifts
use the same bar
4 x (12 good morning + 12 stiff leg deadlifts with feet hip width)
WEEK THREE
Day 1
30 minute cycling session
Every 5 minutes, get up and do 10 jump squats, 20 alternating jump
lunges (10 for each leg) and a minute of knees to chest. Take breaks
as necessary.
Day 2: Legs
Weighted front squats using a bench:
4 x 10 at a medium weight
Leg extension + super set with weighted walking lunges:
3 x (12 extensions + 20 walking lunges (10 for each side)
Leaning cable squats:
4 x (8 regular + 6 pulse squats)
Bulgarian split squat with plate above head:
3 x 8 for each leg
WEEK THREE
Day 4: Glutes/hamstrings
WARMUP: cable machines or resistance band work as usual
lowest weight
Hip abductor + stiff leg deadlifts with dumbbells:
4 x (15 abductors leaning forward + 8 deadlifts with 6 pulses at the end)
WEEK THREE
Day 4 Cont.
Hamstring curl machine:
3 x (10 regular curls, then switch to a lighter weight and do 8 single leg
curls for each leg)
Sideways single leg presses:
3 x 10 for each leg
Leg 1: 3 x 8
Repeat for leg 2
WEEK THREE
Day 7: Glutes
lowest weight
Cable kickbacks (pick a comfortable weight that burns):
2 x (6 straight leg kickbacks + 6 pulse) for each leg
2 x (6 sideways kickbacks + 6 pulses) for each leg
2 x (10 donkey kicks on knees + 6 pulses) for each leg
WEEK THREE
Day 7 Cont.
Cable side lunges:
3 x (6 regular deep lunges + 6 pulses) for each leg
Back extension machine:
4 x 8 extensions
Sideways single leg press:
(3 x 8) per leg
Weighted smith machine single leg hip bridges:
3 x (6 regular + 5 pulses) for each leg
WEEK FOUR
Day 1: Cardio
30 minutes of high intensity step master, cycling, or rowing.
Day 2: Glutes/legs
lowest weight
Sumo squat to curtsey lunges in landmine:
3 x 8
1 rep = 1 squat at the center + 1 curtsey lunge to the left + 1 squat at
the center+ 1 curtsey lunge to the right
WEEK FOUR
Day 2 Cont.
Leg extension + super set with hip adduction:
3 x (12 extensions + 15 adductions)
Narrow smith machine leg presses:
3 x 12
Weighted smith machine squats with bar between legs:
3 x (8 deep squats + 6 pulse squats)
3 x (6 regular + 6 pulses) per leg
WEEK FOUR
Day 5: Glutes/legs
WARMUP: Do either the usual resistance band work or cable
machine warmups from before.
Paused and weighted front squats:
Very deep squats, feet as hip width, pausing at the bottom for 8
seconds
4 x 6
Bulgarian split squat with bar between legs:
3x8 per leg
Hip abductor:
WEEK FOUR
Day 5 Cont.
Back extension machine:
4 x 8
Landmine weighted stiff leg deadlifts:
Feet at hip width
4 x (8 regular + pulse)

12 Week Gym Based Lower Body Plan

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

12 Week Gym Based Lower Body Plan

Hochgeladen von

Copyright:

Verfügbare Formate

12 Week Gym Based

Lower Body Plan

1 Rules of the Game

75 How to Perform the Exercises

Das könnte Ihnen auch gefallen