Beginners LOWER BODY Workout Program

Check Out My Advanced 3 Day Split Routine:
http://www.youtube.com/playlist?list=PL25995597FD3D063E

Workout Summary:

For each of these exercises do 3 sets of 10 reps.

Purposely use light weights that you know you can handle without too much struggle.

The most important thing at this stage is to be consistent with going to the gym and working all the major muscle groups.

So just start off light and increase the weights gradually over time. Strive to increase the weights by 5-10 pounds per week. And for the bodyweight exercises strive to get more reps each week.

With the exercises I want you to do "Jump Sets" where you alternate back and forth between agonist and antagonist muscle groups.

So do your 1st set of leg press, and then do your 1st set of bodyweight squats.

Then do your 2nd set of leg press, and then do your 2nd set of bodyweight squats.

Keep alternating them back and forth, resting 1-2 minutes between sets.

Do the same for the leg extensions and the leg curls.

And do the same with the standing calve raises and the hyper extensions.

Now if you happen to be working out at a very busy gym and can't hold up 2 pieces of equipment at the same time, it's ok to do all your sets for one exercise before moving on to the next one. But ideally try to do "Jump Sets" and work them back and forth.

You can see the first video, the Upper Body Workout at:
http://www.youtube.com/watch?v=jxEMEyu5KBk

This will be the workout split:
Day 1: Upper Body Workout
Day 2: Rest
Day 3: Lower Body Workout
Day 4: Rest
Day 5: Repeat...

It doesn't matter what days of the week you workout on. Just workout every second day and alternate between doing the upper body and lower body workouts.

You can progress in volume each week by adding an extra set, just like I've shown below:
Week 1 do 3 sets of each exercise.
Week 2 do 4 sets of each exercise.
Week 3 do 5 sets of each exercise.

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You can follow along with my training tips on my blog:
http://www.LeeHayward.com/blog

You can follow me on facebook at:
http://www.facebook.com/total.fitness.bodybuilding

Category:

Howto & Style

Tags:

• lower
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• leg workout program
• beginners workout
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• lower body exercises
• lower body strength training
• leg
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• quadriceps
• hamstrings
• workouts
• leg workout bodybuilding
• calf
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• calve
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• beginners workout program

[Deady2012]

Are you going to be doing a Hardcore Bodybuilding routine for after your 'advanced' programme :).

[leemhayward]

@Deady2012

Sure, I'm always adding new videos.

[ellankih]

Great video Lee. We dont have Lying leg curls machine, Hyper extension in our gym, Do you have any alternative for that Lee?

[leemhayward]

@ellankih

Good mornings are a good alternative for both of these moves. I've actually got a good morning video that I'll be sharing within the next few days.... Stay tuned for that!

[GWprojects]

Hey, I've been trying to include more bar bell square into my lower body workout but I can't seem to get all the way parallel without my heels raising off the ground because I have long legs. Some guys have told me to try squatting with 5lb plates under my heels. I've found that this works, but I've been advised against this because it puts more pressure on your knees. Do you have any advice on how to get some more flexibility in my hips and ankles so I can do squats with better form?

[leemhayward]

@GWprojects

That's fine, if you need to elevate your heels do it. Some guys also wear work boots (or special squat shoes) with elevated heels when squatting to accomplish the same thing.

[leemhayward]

@chrisarksey

P.S. what's wrong with the 80's? They were the good ol' days :-)

[leemhayward]

@chrisarksey

I personally recommend learning how to do full range of motion squats and go all the way down past parallel, just like I covered in the video. As for locking out the reps I will often pump out several reps in a row without fully locking out. Then I'll lock out, take a couple breaths (like a mini rest pause) and then continue on. But that's a more advanced tip, not really something I'd recommend for beginners. I prefer standing calve raises myself.

[WayfarerYouth1]

Canada ftw

[coolkid92003]

Hey lee , I've been lifting for almost a year now and i can max 205 on bench, bit I want my max to be 225 , what do u think my sets and reps should be? What weight? Like 4x5 @185lbs or higher reps and lower weight? Thanks

[LOzidaneVE]

you're greatest I could find in youtube

[Georg3s]

guys the calve raises excercise is very good if its maked right, do the gironda program the 10x10 (10 series by 10 reps) with 15 seconds of rest ts very effective (ask scwarzenegger) ps. sorry for my english, it wasnt my 1st language

[Standinthefarq]

Thanks for the tips Mr. Hayward. Your videos have been a great help for me since i've started at my local gym.

New Zealand.

[leemhayward]

@Kaushikstealth

You can check out my Arm Workout Playlists. There are some gripper and forearm exercises shown in the videos there.