Lower Body: 9-Week Series
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🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
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This 9-week strength training split is exactly how I’m training right now and if you want to follow along, you’re more than welcome to join me.
For a more in-depth explanation, tips, and to view the entire 9-week strength training splits, click HERE
This program is built around:
Progressive overload
Slow, controlled tempo
Dumbbell-only workouts
Consistency over intensity
Strength that feels regulated and safe
For strength training, we rotate through A/B workout splits so your body adapts without stagnating.
You’ll repeat this rotation over 9 weeks, alternating A and B versions weekly.
This program only works if you track your workouts. Here’s the workout planner I use: https://rstyle.me/+B1XCVwmi5lfk-mUoWszsgQ
What to Expect From Each Workout
• 4 sets per exercise
• Rep range 6-10
• 25–40 minutes total
• All dumbbells
• Intentional rest between sets
LOWER BODY WORKOUTS
Lower Body A (Glutes + Quads)
4 sets each
1. Goblet Squat
2. Reverse Lunge
3. Hip Thrust
4. Sumo Squat
5. Single-Leg Hip Thrust
Focus on:
• Slow descent
• Full range of motion
• Glute engagement at the top
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Lower Body B (Unilateral + Athletic)
4 sets each
1. Bulgarian Split Squat
2. Step-Ups
3. Thrusters
4. Split Squat
5. Static Lunge
This day challenges balance and stability — go lighter if needed and stay controlled.
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Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide
✨ IG Story Template – Post it to your stories and tag me @shelbysaywhatblog!
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