5x5 Lower Body Strength Plan

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5x5 lower body only strength training plan. There are two days in the routine. Rest 2-3 days between workouts. One day is free weight only while the second day is machine-based. Designed to build muscle and strength in the glutes (hips), thighs, hamstrings and calf area. All sets of major muscle groups (mentioned above) will be performed using 5 sets of 5 repetitions (following 1-2 warm-up sets). Try to do 10-12 minutes of easy cardio and/or foam rolling to help prepare the body for this challenging workout. Build up to using 80 percent of 1-RM on all lifts following your warm-up sets.

Session 1: All free weight exercises

Session 2: All machine-based exercises

Stay Strong Together,

MICHAEL WOOD, CSCS
jefit

Day 1
Day 2

Session 1 (Rest 48-72 hours between sessions) 5 exercises, 59 mins

Bodyweight Lunge	1x7 reps	rest: 60s
Barbell Hip Thrust	5x5 reps	rest: 90s
Barbell Bench Squat	5x5 reps	rest: 150s
Barbell Bulgarian Split Squat	5x5 reps	rest: 90s
Barbell Standing Calf Raise	10x3 reps	rest: 75s

Session 2 5 exercises, 53 mins

Machine Single-Leg Extension	5x5 reps	rest: 90s
Machine Seated Leg Curl	5x5 reps	rest: 90s
Hack Squat	5x5 reps	rest: 150s
Machine Seated Calf Raise	3x15 reps	rest: 75s
Machine Calf Press	3x10 reps	rest: 75s