Home
Routines
Lower-Body Power & Mass Builder

Lower-Body Power & Mass Builder

Advanced Muscle building Gym Everyone

A six-week, two-day lower-body specialization plan for stronger quads, hamstrings, glutes, and complete leg development.

Length: 6 Weeks
Days a week: 2
Session length: 25 to 40 min
Equipment: Machine, Barbell, Bench
Exercises: 10 across 2 workout days
In the app: Premium routine web shows a preview

The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

Lower-Body Specialization

Leg Workout A 10 exercises

Lever Leg Extension

4 × 12 reps

Do 4 sets of 8-12 reps.
Barbell Front Squat

4 × 12 reps

Do 4 sets of 10-12 reps.
Lever Seated Leg Press

3 × 12 reps

Do 3 sets of 10-12 reps.
7 more exercises of this day in the app

The rest of this routine is for premium members

This page previews the first workout day. The other days and every exercise open in the Fitnesskar app for premium members.

1 more workout day in the app

Get the app

About this routine

Lower-Body Power & Mass Builder is a six-week specialization plan for strong intermediate and advanced lifters. Two distinct weekly sessions train the quads, hamstrings, and glutes from complementary angles so strength, muscular size, and lower-body balance can improve together.

Use a controlled range of motion and own the lowering phase of every repetition. Add weight or repetitions gradually only when your technique remains solid. The workload is demanding, so this is not intended as a first program for complete beginners.

Leave at least two full days between the two lower-body sessions. Rest around 60–90 seconds between most sets, and take longer when needed for heavy compound lifts. Good recovery will let you train hard without turning every session into a test of fatigue.

Support the plan with sufficient protein, enough carbohydrates for demanding sessions, consistent hydration, and regular sleep. Record your working weights and repetitions, then aim for small, sustainable improvements across the full six weeks.