LOWER BODY GAINZ
THE ULTIMATE LOWER BODY TRAINER! 10 legendary & progressive leg day follow-along workouts to build the quads, hamstrings, glutes & calves.
You’ll also unlock advanced strength skills like single-leg or pistol squats! Each routine lasts 20 minutes and they’re ordered by level of difficulty (GG2 being the easiest & GG29 being the hardest).
Do each routine at least 3-6 times (and up to 12 times) before moving on to the next one in the exact order listed. Do at least 1 session per week and up to 2 sessions per week with at least 48-72 hours between sessions.
Program Goals
- Bulletproof the knees and increase ankle mobility
- Develop the quads, glutes and calves
- Build wheels of steel and master the pistol squat
FAQs
How can I combine this with other workouts?
Beginners should make this their workout of the day or schedule these during your off days from the gym. Advanced trainees can follow this workout with another 30-minute full-body, upper body or core workout on the same day. No matter what training schedule you go with, stay ahead of the recovery curve. Please be sure to do mostly daily walking and recovery work along with proper nutrition and sleep for best results.
Do I need all of the equipment listed?
To do the entire program in full, yes. But some of the workouts use very little equipment or are mostly bodyweight.
Why do I need to do these as ordered?
This program is engineered with precision to lay the proper fitness foundation for both short & long-term success. This means maximum results with minimum injury risk. But after you complete this plan, you can return to & repeat all of these timeless routines indefinitely in any order you like and still continue to reap benefits.
Recommended Equipment
Slant Boards
Adjustable Aerobics Step or Plyo Box
Dumbbells
Resistance Bands
Fitness Sliders
TRX Suspension Trainer or Lebert Equalizers
Workout Lineup
GG2
GG5
GG8
GG11
GG14
GG17
GG20
GG23
GG26
GG29