LOWER

WORKOUT

JEREMY ETHIER’S

“L O W E R” W O R K O U T

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LOWER WORKOUT

// WEEKLY ROUTINE

MONDAY – UPPER
TUESDAY – LOWER
WEDNESDAY – REST
THURSDAY – UPPER
FRIDAY – LOWER
SATURDAY – REST
SUNDAY - REST




This upper/lower split is designed to be performed 4x/week. The
lower body workout featured in this PDF can be used for one of
the “lower” days. I will provide recommendations for the other
“lower” day as well.

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LOWER WORKOUT

// LOWER BODY WORKOUT

EXERCISE SETS REPS REST

Barbell Back Squat 3-5 6-8 2-3 minutes
Romanian Deadlift 2-4 8-10 2 minutes
Bulgarian Split Squat 2-4 6-10 2 minutes
Glute Ham Raise (or Swiss 2-4 8-12 2 minutes
Ball Leg Curl Alternative)
Standing Single Leg Calf 2-4 6-10 1-2 minutes
Raises (Weighted)
Seated Calf Raises 2-4 10-15 1-2 minutes

*Beginner should stay at the lower end of the sets range (e.g. 2-3
sets) whereas more intermediate lifters can use the higher end of the
range (e.g. 4 sets).

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LOWER WORKOUT

// EXERCISE TIPS

Barbell Back Squat

Step 1 - Setup: Grab the bar with an overhand grip slightly wider than shoulder-
width. Unrack the bar and set up your squat by placing your feet around shoulder-
width apart (or slightly wider) with your toes pointed slightly outwards.

Step 2 - Descent: Move your hips back while bending your knees to squat down.
Your knees should be inline with your toes on the way down, and the pressure
should be kept in the heels of your feet. Avoid creeping up on your toes or
collapsing your knees inward. Keep your lower back neutral (straight) throughout.

Step 3 - Depth: Squat down until your hips are just below your knees. If you lack
the mobility to do this, then thighs parallel to the floor is sufficient.

Step 4 - Ascent: Squat back up by pushing through your heels. Keep your knees
inline with your toes by thinking about “spreading the floor apart” with your feet.

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LOWER WORKOUT

Romanian Deadlift
*If you choose to only perform the Romanian deadlift in your weekly routine
instead of also performing conventional deadlifts on another (lower or upper)
day, I’d suggest adding in rack pulls (above the knee) to one of your “upper” days
to maximize back thickness

Step 1 – Setup: Grab the bar with an overhand grip slightly wider than shoulder-
width. Place your feet shoulder-width apart. Lift the weight into the starting
position.

Step 2 – Descent: Lower the weight by keeping your knees relatively straight
(they can slightly bend) and “hinging” at the hips. You do this by pushing your hips
back and simply bending at the hips such that your upper body becomes more
parallel with the ground.

Step 3 – Depth: Slowly lower the bar to around shin-level, or as low as you can
while keeping your back straight and your knees relatively straight - this will vary
for everyone depending on your hamstring flexibility.

Step 4 – Ascent: Contract your hamstrings and glutes to lift the weight up back to
the starting position.

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LOWER WORKOUT

Bulgarian Split Squat

Step 1 – Setup: Place your rear foot on bench or any elevated platform, while
holding a pair of dumbbells or carrying a weighted bar on your back. Your front
foot should be positioned relatively closer to the bench to target the quadriceps
or positioned further away from the bench to target the hamstrings and glutes.

Step 2 – Descent: Descend by lowering your back knee towards the ground and
bending the front leg. If your goal is to target the quadriceps more, the knee
should track forward but should not track too far in front of the toes. Whereas if
your goal is to target the hamstrings/glutes more, your shin should remain
vertical as you descend. Don’t excessively lean forward as you descend.

Step 3 – Depth: Lower yourself until you reach about parallel or just under (or
however low your mobility/balance enables you to go).

Step 4 – Ascend: Ascend by using the muscles in your front leg to push yourself
up. Keep your front knee inline with the direction of your toes as you push up.
Keep a neutral (straight) back throughout.

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LOWER WORKOUT

Glute Ham Raise

See my Instagram video for a visual tutorial of the glute ham raise:
https://www.instagram.com/p/BhRtf7anAjR/?taken-by=jayethierfit

Main points:
- Keep your head, back, and hips inline throughout each rep. You will be
descending by straightening your legs and then ascending by bending your
knees
- Don’t hinge (bend) your hips during the movement and don’t excessively
round or arch your back
- Set the foot plate closer to make it more difficult, or set it further to make it
easier

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LOWER WORKOUT

// PROGRESSIVE OVERLOAD SCHEME

The scheme we will use is called a “double progression method”, and is as
follows:

“If the rep range provided is let’s say 6-8 reps, once you can comfortably
perform 3 sets of 8 reps with a certain weight, increase the weight (e.g. 5
lbs) next week and try to perform 3 sets of 6 reps with this. If you fail, drop
the weight down again but if you succeed then you keep trying to improve
until you get to 3 sets of 8 reps again with the heavier weight. At this point
you repeat the cycle by adding weight again and going back down to 6
reps.”

You will be able to do this successfully and progress well by using this scheme.
However, keep in mind that the rate of your progressions will slow down
overtime. So don’t be discouraged if eventually you’re only able to progress by a
rep or two each week (or simply able perform the same reps but with better
form).













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LOWER WORKOUT

// EXERCISE ALTERNATIVES

Here, I’ll suggest some alternatives for each exercise listed in the above
workout so that you have something to work with for your second lower body
day during the week.

1) Barbell Back Squat
- Barbell front squat
- Leg press (decline)
- Goblet Squat

2) Romanian Deadlift (Barbell)
- Conventional deadlift
- Dumbbell Romanian deadlifts
- Stiff-legged deadlifts
- Good mornings

3) Bulgarian Split Squat
- Forward OR reverse lunges
- Step-ups

4) Glute Ham Raise
- Swiss ball leg curls
- Nordic curls
- Lying machine leg curls

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