MP Weekly Workout 15
5-Day Lower Body Workout Plan
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Day 1 – Glutes & Hamstrings (Strength Focus)
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Day 2 – Quads (Hypertrophy Focus)
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Day 3 – Lower Body Recovery + Activation
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Day 4 – Glutes (Volume + Shape Focus)
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Day 5 – Lower Body Strength + Athletic Power
Day 1 – Glutes & Hamstrings
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Standing Calf Raise – 4 x 10–12
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Barbell Hip Thrust – 4 sets x 6–8 reps
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Romanian Deadlift – 4 x 6–8
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Seated Hamstring Curl – 3 x 10–12
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Bulgarian Split Squat (glute bias) – 3 x 8 each leg
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Cable Glute Kickbacks – 3 x 12–15
Day 2 – Quads (Hypertrophy Focus)
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Back Squat – 4 x 6–8
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Leg Press (feet low & narrow) – 3 x 10–12
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Walking Lunges – 3 x 12 each leg
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Leg Extension – 4 x 12–15 (slow eccentric)
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Seated Calf Raise – 4 x 12–15
Day 3 – Lower Body Recovery + Activation
(keeps growth high, reduces fatigue)
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Light incline walk or bike – 10–15 min
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Banded Glute Bridges – 3 x 20
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Bodyweight Step-ups – 3 x 12 each
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Hip Abduction Machine – 3 x 15–20
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Core: Plank – 3 x 45–60 sec
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Stretching (hips, hamstrings, quads) – 10 min
Day 4 – Glutes (Volume + Shape Focus)
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Hip Thrust (moderate weight) – 4 x 10–12
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Dumbbell Romanian Deadlift – 3 x 10–12
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Cable Pull-Through – 3 x 12–15
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Reverse Lunge – 3 x 10 each leg
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Hip Abduction Machine – 4 x 15–20 (burn set)
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Donkey Kicks (cable or band) – 3 x 15–20
Day 5 – Lower Body Strength + Athletic Power
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Deadlift (conventional or sumo) – 4 x 4–6
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Front Squat – 3 x 6–8
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Box Jumps – 3 x 5
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Leg Press (heavy) – 3 x 8–10
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Hamstring Curl – 3 x 10
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Farmer Walks – 3 x 30–40 sec
