
The workout below is for 6 Weeks to Stronger, SELF’s new six-week workout plan geared toward building serious strength. Check out the full program right here for the rest of your workouts and more important info!
For your second workout of the week, we’re going to move away from an upper-body focus and instead show your lower-body some love.
Your main move (and another straight set) for Workout 2 will be the Romanian deadlift, a lower-body classic that hits your hamstrings and glutes. It’s also a great one to go heavy with—whether you’re using a barbell or a pair of dumbbells—and the lower rep range we’ve programmed really allows you to go big. And thanks to the longer rest period, your muscles will be ready to do it all again for the rest of your sets. (For more general info about the program, take a look at our primer here.)
Then you’ll be on to a superset filled with more leg-specific moves: The reverse lunge, which primarily works your quads, and the glute bridge, which, as its name suggests, hits your glutes most of all. Even though you’ll be alternating between exercises here, your muscles won’t get too fatigued, because one primarily works the front of your lower body and the other your backside.
You’ll end your first leg day with two exercises that hit the smaller parts of your glutes—your hip abductors, which make up your side-butt. Strong hip abductors help stabilize you when running, which can help ward off injury, and they can also assist you with your big compound lifts.
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