Training

A training plan for legs/glutes

The workout for your problem zone

For most women, the legs and glutes are one of the most important parts of the body when it comes to building firm tissue. The majority of my clients at yourprimecoach Personal Training in Stuttgart come to me with the aim of reducing body fat and building muscle. Muscle is synonymous with firmer tissue, as it is not possible to tighten the skin without muscles. At least not in a natural way. The distribution of body fat in women is usually more noticeable on the lower body than on the upper body. In other words, the thighs, buttocks and possibly calves are the desired areas where body fat should melt away. In order to make progress here, in addition to adjusting your diet and lifestyle, training in the form of strength training paired with interval training is crucial. The following training plan shows you a possible workout for precisely these muscle groups.

The training plan for legs and glutes

The structure is designed so that you train the more complex A exercises at the first four stations, mainly with additional weight and directly one after the other. The B exercises are also trained directly one after the other, but are less complex and are performed exclusively with your own body weight and the mini band.

A1 BB squat, heel elevated, 4 sets of 6-8 repetitions, tempo: 4010, rest: 10 sec.
A2 BB quad squat, 4 sets of 10-12 repetitions, tempo: 3010, rest: 10 sec.
A3 DB split squat, 4 sets of 8-12 repetitions per side/leg, tempo: 3010, pause: 10 sec.
A4 Lying leg curl with ball, 4 sets of 8-12 repetitions, tempo: 3011, pause: 180 sec.

B1 Kick back standing with miniband, 3 sets of 20 repetitions per side, tempo: 2010, pause: 10 sec.
B2 Side kick standing with miniband, 3 sets of 20 repetitions per side, tempo: 2010, pause: 10 sec.
B3 Kick back kneeling with miniband, 3 sets of 20 repetitions per side, tempo: 2010, pause: 10 sec.
B4 Glute bridge with miniband, 3 sets of 20 repetitions, tempo: 2010, pause: 180 sec.

Notes on the training plan for legs and bums:

  • Start each A exercise with a heavy set and slowly reduce the weight in the subsequent sets if necessary.
  • The starting weight should be increased step by step for each training session.
  • Note the weight used for each set in each workout in your training plan.
  • Increase the last set of each workout by one repetition or one weight level.
  • Train at least two to three times a week to make progress.
  • As soon as you can no longer make progress with the training plan, switch to a new program based on the old plan. Depending on the training frequency, this should be the case after 6-8 sessions.
  • There should be at least one day’s break between the individual training sessions.
  • The exercises are performed in so-called “multi-station training”: “You perform one set of the A1 exercise, followed by one set of the A2 exercise, followed by the A3 exercise…and so on. You repeat the exercises up to the prescribed number of sets until they are completed. Follow this principle until all exercises are completed.”
  • The explanation of the tempo used in each case, for example Tempo: 3011:

    The first number ALWAYS stands for the release of the weight. In the example, this means that the weight is released for 3 seconds (eccentric movement).

    The second number represents the pause after releasing the weight. In the example: 0 sec. Pause in the lower position of the movement, i.e. no pause here.

    The third number stands for the lifting of the weight. In our example: the weight is lifted for 1 second (concentric movement).

    The fourth number represents the pause after the weight has been lifted. In the example, this means: 1 sec. pause at the end of the concentric movement which is thus performed under tension.

  • You always warm up specifically for what you are training. In other words, if the A1 exercise in the training plan above is the barbell squat, you should warm up exactly the muscle groups intended for it.
    Here is an example: With a starting weight of 40 kg in the first work set, this would be 2 warm-up sets as follows:
  1. Warm-up set: 20kg x 6
  2. Warm-up set: 30kg x 4
    followed by the first work set:
  3. Working set: 40kg x 8-10

Good luck trying out the training plan for legs and PO.
If you would like to achieve further training success, please contact me for a free and non-binding consultation.