Build Strength. Shape Muscle. Move With Power.
This is more than just a leg routine — it’s your foundation. Designed specifically with female athletes and fitness lovers in mind, this 5-day plan targets every angle of the lower body. Expect focused glute and quad days, explosive strength work, and burnout sessions that push your limits.
Whether you’re just starting or chasing that next level, this program will shape you — one rep at a time.
Day 1 – Glute & Hamstring Power
Today’s focus is on posterior chain activation and mind-muscle connection. We’re building strength and shape in the glutes and hamstrings.
Barbell Hip Thrust – 4x10
Dumbbell Romanian Deadlift – 3x12
Cable Glute Kickbacks – 3x15 each leg
Glute Bridge March – 3x12
Stability Ball Hamstring Curls – 3x15
Seated Abduction Machine – 3x20
Day 2 – Quad Focus + Conditioning
Quads take the spotlight today, paired with functional movement and cardio conditioning for endurance and tone.
Barbell Back Squat – 4x6
Bulgarian Split Squat – 3x10 each leg
Leg Press (Feet Low) – 3x12
Leg Extension Machine – 3x15
Jumping Lunges – 3x20 (bodyweight)
Core Finisher: Hanging Leg Raises + Plank (3 rounds)
Day 3 – Balance & Burn
Light weight, high reps, and intentional movement. We’re dialing in glute activation, core stability, and coordination.
Cable Pull-Throughs – 4x12
Dumbbell Curtsy Lunges – 3x10 each side
Step-Ups (Weighted or Bodyweight) – 3x12
Glute Kickback Machine – 3x15
Lateral Band Walks – 3x30 steps
Plank Leg Raises – 3x10 each side
Day 4 – Explosive Strength
Heavy lifts meet explosive movement. Power, performance, and sweat are the themes for today.
Trap Bar Deadlift – 4x5
Box Jumps – 3x10
Kettlebell Swings – 3x20
Reverse Hack Squats – 3x10
Jump Rope – 3x1 minute rounds
Russian Twists – 3x30 reps
Day 5 – Volume & Burnout
This one’s for the fighters. High reps, high volume — designed to burn out every muscle fiber and finish strong.
Barbell Hip Thrust – 4x15
Leg Press (Wide Stance) – 3x20
Seated Abduction Machine – 3x25
Walking Lunges – 3x40 steps
Glute Bridge Pulses – 3x30
Banded Glute Finishers – 2 rounds
Post-workout or as separate sessions for extra polish:
15–20 min incline treadmill walk
- 10 min stair stepper glute focus
- Short 3-exercise core circuit
- ⚡ Coach's Tip: Track your progress, listen to your body, and fuel your recovery. Results are earned — not given.