Lower Body Builder is a structured 3-day lower body training program focused on building strength, muscle, and balanced development across the entire lower body.

The program is organised into three weekly sessions, each with a clear training focus:

• A heavy lower body day with an emphasis on quad-dominant strength work

• A posterior-focused day targeting the glutes and hamstrings

• An accessory and volume-based day designed to improve balance, stability, and overall lower body conditioning
  

Each session includes specific exercises, rep and set ranges, RPE targets, and tempo guidelines to guide how the movements should be performed. This structure allows you to train with intention, manage fatigue, and progress consistently over time.

Lower Body Builder is a gym-based program using barbells, machines, cables, and free weights. It is designed for lifters with some training experience who want a clear, organised approach to lower body training that can be followed alongside upper-body or full-body workouts.

What’s included:

• 3 lower body training sessions per week

• Clearly structured workouts with a defined focus for each day

• Programming for quads, hamstrings, glutes, calves, and stabilising muscles

• RPE-based intensity guidance and tempo prescriptions

• Gym-based exercises using free weights and machines
  

Lower Body Builder is a program I built because leg days have always been my most intense sessions. I wanted to give you a program that reflects how I train lower body. This program WILL challenge you and test your limits. It’s designed to take your training to the next level and… maybe even make you cry. This is where real gains are made. Getting more jacked everyday!