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    Athletic Lower Body

    Athletic Lower Body

    Glutes & Legs
    Intermediate
    3 routines

    Intermediate lower-body plan focused on athletic strength and stability: squat and hinge foundations, unilateral control, and lateral power. Gym-friendly; approx. 45–60 minutes per session.

    Routines

    Day 1 — Squat Foundations & Volume

    Build strength in the squat and hinge, then add lunges and step-ups for balanced development.

    Intermediate
    47 mins
    154 Kcal
    Barbell High Bar Squat

    Barbell High Bar Squat

    4 sets
    6 reps
    90s rest
    Barbell Romanian Deadlift

    Barbell Romanian Deadlift

    3 sets
    8 reps
    90s rest
    Dumbbell Rear Lunge

    Dumbbell Rear Lunge

    3 sets
    10 reps
    60s rest
    Dumbbell side lunge

    Dumbbell side lunge

    3 sets
    10 reps
    60s rest
    Dumbbell Step-Up

    Dumbbell Step-Up

    3 sets
    10 reps
    60s rest
    Barbell Hip Thrust

    Barbell Hip Thrust

    3 sets
    10 reps
    75s rest
    Lateral Step-up

    Lateral Step-up

    3 sets
    10 reps
    60s rest

    Day 2 — Unilateral Control & Balance

    Emphasize split squats, single-leg hinges, and directional step-ups to improve stability and symmetry.

    Intermediate
    46 mins
    162 Kcal
    Dumbbell Goblet Split Squat

    Dumbbell Goblet Split Squat

    4 sets
    8 reps
    90s rest
    Bulgarian Split Squat with Chair

    Bulgarian Split Squat with Chair

    3 sets
    10 reps
    75s rest
    Dumbbell Single Leg Deadlift

    Dumbbell Single Leg Deadlift

    3 sets
    8 reps
    75s rest
    Single Leg Step Up on Bench

    Single Leg Step Up on Bench

    3 sets
    10 reps
    60s rest
    Single Leg Hip Thrust

    Single Leg Hip Thrust

    3 sets
    12 reps
    60s rest
    Dumbbell Lateral Step Up

    Dumbbell Lateral Step Up

    3 sets
    10 reps
    60s rest
    Walking Lunge

    Walking Lunge

    3 sets
    12 reps
    60s rest

    Day 3 — Strength & Athletic Capacity

    Heavy squat and hinge, then dynamic lunges and step-ups to finish with athletic volume.

    Intermediate
    52 mins
    162 Kcal
    Barbell Low Bar Squat

    Barbell Low Bar Squat

    4 sets
    5 reps
    120s rest
    Trap Bar Deadlift from Deficit

    Trap Bar Deadlift from Deficit

    4 sets
    5 reps
    120s rest
    Dumbbell Romanian Deadlift

    Dumbbell Romanian Deadlift

    3 sets
    10 reps
    90s rest
    Dumbbell Lunge

    Dumbbell Lunge

    3 sets
    10 reps
    60s rest
    Dumbbell Step-up with Knee Raise

    Dumbbell Step-up with Knee Raise

    3 sets
    10 reps
    60s rest
    Side Split Squat

    Side Split Squat

    3 sets
    10 reps
    60s rest
    Prisoner Squat

    Prisoner Squat

    2 sets
    15 reps
    45s rest
    Back to Glutes & Legs

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