Intermediate Lower Body

Lower Body Power & Full-Body Strength: Program Overview

This 8-week program is built for individuals who already feel at home in the gym and are ready to push their progress further.

With a special emphasis on sculpting strong, powerful legs and glutes, you’ll still get full-body benefits — but expect your lower half to rise to the occasion. The design is strategic, progressive, and crafted to elevate your performance, muscle tone, and overall confidence.

Is This Lower Body Strength Program Right for You?

If you’ve got a **solid base in strength training** and **know your way around a squat rack**, this is your **next challenge**.
Whether you’re looking to **increase muscle definition**, **boost lower body strength**, or simply get a **well-rounded routine that keeps you accountable and progressing**, this program delivers.

start today

What’s Inside Your 8-Week Lower Body Strength Plan

8-week training plan with progressive overload principles.
4 workouts per week split across lower and upper body days:
- Day 1: Lower Body Strength
- Day 2: Upper Body Push
- Day 3: Lower Body Power & Accessory Work
- Day 4: Upper Body Pull
Built-in assessments at Week 1, Week 5, and Week 8 to track your strength and physique progress.
Exercise demos and guidance to dial in your form and tempo.
Rest day recommendations and optional mobility work to support recovery.

Stay Accountable with Your Custom Training App

Your 8-week lower body strength program — fully guided, always accessible.
To help you stay focused and see results, this program runs through our Trainerize app, the trusted platform for delivering structured coaching straight to your fingertips.

Every workout, every progression, every win — tracked and tailored to you.

Inside the app, you’ll get:

Exercise Demonstrations: Nail your form with clear, high-quality video demos for every lift in the program.
Progress Tracking: Log each workout and track your lower body strength gains in real time.
Built-In Accountability: Stay consistent with smart tracking tools and program reminders that keep you on pace for your goals.

Your strongest legs yet are closer than you think — and this app makes sure you stay on track, every step of the way.

start today

Your Goals: Stronger Legs, Full-Body Balance, and Smarter Training

Increased lower body strength and muscle definition.
Better balance between upper and lower body development.
Improved training consistency and recovery habits.
Greater confidence in your lifting technique.

See your progress, feel your progress.

You’ll complete guided self-assessments at the start, midpoint, and end of the program.

These checkpoints help you measure improvements in strength, endurance, and physique, so you know exactly how far you’ve come — and where you’re heading next.