Lower only recomposition

12 week lower only program for those trying to move from upper dominance to lower, for maintenance during upper injury or medical recovery or for those seeking a physical transition from one body type to another. 

Try to add 5 lbs to each main lift per week (or 2.5 lbs for RDLs), deload only when you feel it's needed (it's unnecessary for this type of program unless you stall). Avoid cardio on recovery days to maximize recovery and progress. Focus on needed calories and protein for growth, use a cutting phase with a balanced routine after program completion as needed.

Avoid adding any additional exercises, and especially no upper, but feel free to add sets or reps to the band workouts if desired, they are there to make sure you've completely hit the muscle group and supporting areas for the main lift. The goal is to maximize recovery potential to get the most change possible, add-on exercises will interfere with your progress. Less is more when the goal is a rapid targeted change.

Do not exceed 12 weeks, this is not a long term program, it is purpose built and not recommended for extended use.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Day one is all about the squat, focus on form, slow and steady reps.

Squat (Barbell)

Seated Hip Abduction

Day two is lower intensity, make sure to mentally focus on glutes to ensure a good target focus.

Glute Bridge (Barbell)

Banded Fire Hydrant

The third day is hams focused, push it hard, keep your mind on hams during the RDLs.

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