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Barbell & Kettlebell Muscle Growth →

Lower Body Power

Welcome to Day 1! Today you'll build a rock-solid foundation with two key lower body movements that will set you up for serious leg growth over the next 4 weeks. Expect to feel strong, focused, and just the right amount of challenged.

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

2

Hip Circle

1 set × 30s

3

Squat

2 sets × 10 reps, 10 reps

4

Good Morning - Barbell

1 set × 10 reps

Main Workout

1

Squat (Goblet) - Kettlebell

3 sets × 9 reps, 9 reps, 9 reps

2

Deadlift (Romanian) - Barbell

3 sets × 9 reps, 9 reps, 9 reps

3

Reverse Lunge

2 sets × 10 reps, 10 reps

4

Glute Bridge

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Seated Hamstring Stretch

1 set × 30s

3

Pigeon Pose

1 set × 40s

4

Child's Pose

1 set × 40s