Build stronger, more muscular legs with this 4-week lower-body workout from the Gainzbook Power Building Program. Using hack squats, leg presses, hamstring curls, lunges and calf work, the program gradually reduces reps each week so you can increase the load while maintaining around 2 reps in reserve
By GainzbookUpdated 1 min read
A strong lower body is essential whether your goal is building muscle, increasing strength or improving your performance on the squat and deadlift.
This 4-week Legs workout from the Gainzbook Power Building Program focuses on developing your quads, hamstrings, glutes and calves without relying solely on heavy barbell squats.
Instead, the session combines stable machine-based movements with unilateral exercises and targeted isolation work. This allows you to accumulate plenty of quality training volume while keeping the focus firmly on the muscles you're trying to develop.
Across the four weeks, the repetitions gradually decrease from 15 reps in Week 1 to 8 reps in Week 4. As the rep target comes down, you'll have the opportunity to progressively increase the weight.
Throughout the workout, aim to finish most sets with approximately 2 reps in reserve (RIR).
Keep your back firmly against the pad and your entire foot planted on the platform. Lower yourself under control and avoid allowing your knees to collapse inwards. Use a range of motion that you can control without your hips lifting away from the pad.
Keep your feet firmly planted and lower the platform until you reach a comfortable depth without your lower back rounding away from the seat. Drive through your whole foot and avoid aggressively locking your knees at the top
Keep your hips pressed into the pad and curl the weight using your hamstrings. Squeeze at the top before slowly lowering the weight back to the starting position.
Keep your hips and back firmly against the seat. Curl the pad down under control, pause briefly at the bottom and resist the weight as you return to the starting position.
Keep your front foot firmly planted and control the descent rather than dropping quickly into the bottom position. Drive through the working leg and avoid relying too heavily on the back leg for assistance
Put your strength to the test with the SBD session from the Gainzbook Power Building Program. This 4-week workout focuses exclusively on the squat, bench press and deadlift, gradually reducing reps from six to three while increasing load across three working sets at RPE 7, 8 and 9.
Build a stronger back and bigger biceps with this 4-week Pull workout from the Gainzbook Power Building Program. Combining pull-ups, heavy Pendlay rows and targeted back and arm work, the session gradually increases intensity as the reps decrease each week.
Kick off the Gainzbook Strength Building Program with a push session designed to build strength, muscle, and pressing power across your chest, shoulders, and triceps.
