Advanced 6 Week Leg & Glute Workout
By purchasing this product you agree that you have been released by a Dr. to perform physical activities.
Seller is not responsible for injuries that may occur during any workouts.
Please consult a Dr. if pain or injury occurs.
This workout is for ADVANCED weight lifters. If you are feeling uncomfortable during any exercise, take a break, lower your weight and use proper discretion to avoid injury.
Proper form is KEY. If you cannot do an exercise with proper form you need to LOWER the weight. Never sacrifice form for weight.
Weight used is at users discretion. Do not use a weight that causes pain or discomfort. Add weight gradually as long as you can do so safely.
A warm-up is always necessary before beginning any physical activity. You should perform a warm-up of at least 5-10 minute before beginning this exercise program.
Just as you should warm-up you should always cool-down and stretch. Be sure to stretch for at least 10-15 minutes after every workout to prevent injury.
Be sure to drink enough water prior to, during and after workout is complete.
It is recommended to eat prior to and after workout.
Please be sure to wear proper clothing and shoes to prevent injury.
This workout is designed o help you increase muscle and lose fat. However, a proper diet is also essential to seeing results.
Make sure that you are getting enough sleep, 8-10 hours is recommended.
Should you have any questions please feel free to reach out at [email protected]
6 Week Leg/Glute Workout
Weeks 1 & 2
Tuesday
Curtsy Lunge to Side Lunge (10 reps each leg) Superset Kettlebell Plie Squat Jumps around the world 4X (3 plie squat jumps around to left, 3 back, 4 times) : 4 Sets
Superset ALL Sumo Squats on elevated platform (place feet on 2 benches, etc.) (8-10 reps) into Side to Side Kettlebell Shuffles (20 reps) into Banded Squat/Jump Heel Claps
Reverse Cable Pull-Through Superset Weighted Front/Back Lunges (10 reps) : 4 Sets
Walking Lunges (10 reps each side) Superset Butt Pulses on Bench (20 reps) : 4 Sets
Burnout – Banded Side to Side Shuffle Run (Band on thighs) Superset Banded Butt Taps (Band on ankles) (30 reps)
Thursday
Leg Press (8-10 Reps) Superset Kettlebell Squat Jumps (20 reps) : 4 Sets
Deep Squat (8-10 reps) Superset Squat Jump w/ plate to floor (15-20 reps) : 4 Sets
Smith Machine Alternating Reverse Lunges (8-10 reps each leg) Superset Smith Machine Jump Squat (15 reps) : 4 Sets
Leg Extension Singles (8-10 reps), Drop weight in Half Doubles (AMRAP) : 4 Sets
Saturday
Abductor (Hold Out 3 seconds, release) (8-10 reps) Superset Weighted Front/Back Hop Squat : 4 Sets
Adductor (Hold in 3 seconds, release) (8-10 reps) Superset Weighted Lunge Jumps (15- 20 reps) : 4 Sets
Hamstring Curl Singles (8-10 reps), Drop weight in Half, Doubles (AMRAP) : 4 Sets
Single Led Straight Legged Deadlift Superset Weighted 180 degrees Jump Squats : 4 Sets
6 Week Leg/Glute Workout
Weeks 3 & 4
Tuesday
Superset ALL using dumbbell – Straight Legged Deadlift, Step-Up Right then Left, Deep Squat (10 reps, no break) After 10 immediately into one leg on bench holding dumbbell and hop over bench back and forth (20 reps) : 4 Sets
Barbell Squats – Right, Center, Left, Center (8 reps each side) Superset Bench Butt Pulse (20 reps) : 4 Sets
On Bench using cable Straight Legged Deadlift (8-10 reps) Superset Squat Jump w/ cable (15-20 reps) : 4 Sets
Using Bench w/ barbell - Single Legged Side Step-Up and Raise opposite leg out to side (10 reps) Superset Barbell through the legs staggered-stance squat (8-10 reps) : 4 Sets
Thursday
Single Legged Leg Press, Drop weight Superset Double Legged Leg Press (8-10 reps) : 4 Sets
Hamstring Fall-Out (8-10 reps) Superset Box Jumps AMRAP : 4 Sets
Single Legged Straight Legged Deadlift w/ cable Superset Good Mornings (8-10 reps each) : 4 Sets
Hamstring Ball Pull-Ins Superset Tuck Jump (15-20 reps each) : 4 Sets
Saturday
Hip Thrust (Banded & Weighted) Superset Bent Over Cable Kickbacks (8-10 reps each) : 4 Sets
Hyperextensions Superset Ducks Walks w/ squat/jump at the back (8-10 reps each) : 4 Sets
Cable Side Squat Superset Single Leg Cable Hamstring Curl (8-10 reps each) : 4 Sets
Step-Up to backward Lunge (8-10 reps) Superset One-Legged GetUp on Bench (8-10 reps) : 4 Sets
6 Week Leg/Glute Workout
Weeks 5 & 6
Tuesday
Smith Machine Single-Legged Straight Legged Deadlift (8-10 reps) Superset Incline Bench Prone Leg Raises w/ 20 pulses at the end of the set (15-20 reps) : 4 Sets
Deep Squat to Good Morning (8-10 reps) : 4 Sets
Forward/Backward Lunge (8-10 reps) Superset Weighted Alternating Lunge Jumps (20 reps) : 4 Sets
Weighted Wall-Sits (1 minute) Superset Up/Down Bench Runs (AMRAP) : 4 Sets
Thursday
Weighted Forward Lunge, Side Lunge, Backward Lunge (8-10 reps) immediately followed by Banded side Lunge (10-12 reps) , switch sides & repeat : 3 Sets
Front Squat (8-10 reps) Superset Plate Side Raise (10-12 reps) : 4 Sets
Leg Extension (8-10 reps) Superset Weighted Frog Jumps Out & Back (10 reps) : 4 Sets
Close stance squat halfway down, down, halfway up, up Superset Close Stance Jump Squat : 4 Sets
Saturday
Curtsy Lunge to Side Lunge (10 reps each leg) Superset Kettlebell Plie Squat Jumps around the world 4X (3 plie squat jumps around to left, 3 back, 4 times) : 4 Sets
Superset ALL using dumbbell – Straight Legged Deadlift, Step-Up Right then Left, Deep Squat (10 reps, no break) After 10 immediately into one leg on bench holding dumbbell and hop over bench back and forth (20 reps) : 4 Sets
Hamstring Curl Doubles (8-10 reps) Superset Singled Straight Legged Deadlift (8-10 reps): 4 Sets
Leg Extension Singles (8-10 reps), Drop weight in half Superset Extension Doubles (AMRAP) : 4 Sets