Lower Body
Focused Full-Body
Program
6 WEEKS
4 DAYS PER WEEK
Thank you for purchasing the SWK Lower Body Focused Program!
Here are a few things to help you complete the program:
You will need access to a fully equipped gym facility. You can self-modify if you
have different equipment available. No variations of the program are available
at this time.
Every exercise has an example video linked to it--just click the text and it will
navigate to the corresponding YouTube video.
The goal of this program is to improve your strength, speed and overall
athleticism and build lean muscle with a focus on lower body movements.
Workouts are structured in supersets and tri-sets with corresponding letters
and numbers (i.e., 1A and 1B should be performed as a superset/1A, 1B, and
1C as a tri-set).
All 6 weeks include a warm-up, power and agility as the first working sets and
then strength/hypertrophy to follow in the subsequent 2 supersets or tri-sets.
Choosing weights: I strongly suggest alternating between light days and heavy
days on your main lifts (item 2A on each workout). For example, week one
workout one would be heavy (as heavy as you can go for that rep range) and
week one workout two would be light (have ~5 reps left in the tank after sets).
The following week, reverse which days are your heavy days. The accessory
work in each workout (3A-3C) should be challenging but not max effort for
every set.
It’s important that you are able to recover between workouts, so make sure to
take rest days or light cardio days between lifts.
Good luck and have fun with it!
Lower Body
Focused Full-Body
Program
6 WEEKS
4 DAYS PER WEEK
WEEK 1
WORKOUT 1:
UPPER PUSH/ LOWER PULL
WORKOUT 2:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS//REPS
1
90/90 Shin Boxes
2 x 10
1
Cat/Cow
2x5
2
Glute Bridge
2 x 10
2
Band Pull Aparts
2 x 10
3
Shoulder Taps to Down Dog
2 x 10
#
3
World’s Greatest
WARMUP
#
WORKING SETS
SETS/REPS
1A Box Jumps
#
2 x 5 each
WORKING SETS
SETS/REPS
1A
Kettlebell Swing
2x8
SETS/REPS
1B
Med Ball Overhead Slam
2x8
1B
Single Arm KB Dead Clean
2 x 6 each
2A
Sumo Deadlift
4x8
2A
Heels Elevated Front Squat
4x8
2B
Bridge Position Floor Press
4x8
2B
Staggered Stance KB Row
4x8
3A
Staggered Stance KB Deadlift
3 x 8 each
3A
SA Rack Low RFE Split Squat
3 x 8 each
3B
Half Kneeling Landmine Press
3 x 8 each
3B
Cable Lat Pulldown
3x8
3C
Kettlebell Suitcase Carry
3 x :20 each
3C
Hollow Body Hold
3 x :30
2x6
WORKOUT 3:
UPPER PUSH/LOWER PULL
WORKOUT 4:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS/REPS
1
Standing High Knee Pull
2 x 10 each
1
Squat to Stand
2 x 10
2
Leg Drops
2 x 10 each
2
Reverse Lunge and Rotate
2 x 10 each
3
Scapula Push Ups
2x8
3
YTW’s
2x8
#
WORKING SETS
SETS/REPS
#
WORKING SETS
SETS/REPS
1A
Single Arm Kettlebell Swings
2 x 8 each
1A
Skater Hops
2 x 6 each
1B
Elevated Plyometric Push Ups
2x8
1B
100m Ski Erg or Row
2x1
2A
Hip Thrust
4x8
2A
Barbell Reverse Lunge
4x8
2B
TRX/Ring Push Up
4x8
2B
Cable Squat to Row
4 x 8 each
3A
Glider Single Leg Deadlift
3 x 8 each
3A
Dumbbell Lateral Lunge
3 x 8 each
3B
Elevated Bridge Dynamic Press
3x8
3B
TRX/Ring Modified Chin Up
3x8
3C
Side Plank Band Press
3 x :25 each
3C
Band Pallof Press to Rotations
3 x 8 each
Lower Body
Focused Full-Body
Program
6 WEEKS
4 DAYS PER WEEK
WEEK 2
WORKOUT 1:
UPPER PUSH/ LOWER PULL
WORKOUT 2:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS//REPS
1
90/90 Shin Boxes
2 x 10
1
Cat/Cow
2x5
2
Glute Bridge
2 x 10
2
Band Pull Aparts
2 x 10
3
Shoulder Taps to Down Dog
2 x 10
#
3
World’s Greatest
WARMUP
#
WORKING SETS
SETS/REPS
1A Box Jumps
#
2 x 5 each
WORKING SETS
SETS/REPS
1A
Kettlebell Swing
3x8
SETS/REPS
1B
Med Ball Overhead Slam
3x8
1B
Single Arm KB Dead Clean
3 x 6 each
2A
Sumo Deadlift
4 x 10
2A
Heels Elevated Front Squat
4 x 10
2B
Bridge Position Floor Press
4 x 10
2B
Staggered Stance KB Row
4 x 10
3A
Staggered Stance KB Deadlift
3 x 10 each
3A
SA Rack Low RFE Split Squat
3 x 10 each
3B
Half Kneeling Landmine Press
3 x 10 each
3B
Cable Lat Pulldown
3 x 10
3C
Kettlebell Suitcase Carry
3 x :25 each
3C
Hollow Body Hold
3 x :35
3x6
WORKOUT 3:
UPPER PUSH/LOWER PULL
WORKOUT 4:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS/REPS
1
Standing High Knee Pull
2 x 10 each
1
Squat to Stand
2 x 10
2
Leg Drops
2 x 10 each
2
Reverse Lunge and Rotate
2 x 10 each
3
Scapula Push Ups
2x8
3
YTW’s
2x8
#
WORKING SETS
SETS/REPS
#
WORKING SETS
SETS/REPS
1A
Single Arm Kettlebell Swings
3 x 8 each
1A
Skater Hops
3 x 6 each
1B
Elevated Plyometric Push Ups
3x8
1B
100m Ski Erg or Row
3x1
2A
Hip Thrust
4 x 10
2A
Barbell Reverse Lunge
4 x 10
2B
TRX/Ring Push Up
4 x 10
2B
Cable Squat to Row
4 x 10 each
3A
Glider Single Leg Deadlift
3 x 10 each
3A
Dumbbell Lateral Lunge
3 x 10 each
3B
Elevated Bridge Dynamic Press
3 x 10
3B
TRX/Ring Modified Chin Up
3 x 10
3C
Side Plank Band Press
3 x :30 each
3C
Band Pallof Press to Rotations
3 x 10 each
Lower Body
Focused Full-Body
Program
6 WEEKS
4 DAYS PER WEEK
WEEK 3
WORKOUT 1:
UPPER PUSH/ LOWER PULL
WORKOUT 2:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS//REPS
1
90/90 Shin Boxes
2 x 10
1
Cat/Cow
2x5
2
Glute Bridge
2 x 10
2
Band Pull Aparts
2 x 10
3
Shoulder Taps to Down Dog
2 x 10
#
3
World’s Greatest
WARMUP
#
WORKING SETS
SETS/REPS
1A Box Jumps
#
2 x 5 each
WORKING SETS
SETS/REPS
1A
Kettlebell Swing
3x8
SETS/REPS
1B
Med Ball Overhead Slam
3x8
1B
Single Arm KB Dead Clean
3 x 6 each
2A
Sumo Deadlift
4 x 12
2A
Heels Elevated Front Squat
4 x 12
2B
Bridge Position Floor Press
4 x 12
2B
Staggered Stance KB Row
4 x 12
3A
Staggered Stance KB Deadlift
3 x 12 each
3A
SA Rack Low RFE Split Squat
3 x 12 each
3B
Half Kneeling Landmine Press
3 x 12 each
3B
Cable Lat Pulldown
3 x 12
3C
Kettlebell Suitcase Carry
3 x :30 each
3C
Hollow Body Hold
3 x :40
3x6
WORKOUT 3:
UPPER PUSH/LOWER PULL
WORKOUT 4:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS/REPS
1
Standing High Knee Pull
2 x 10 each
1
Squat to Stand
2 x 10
2
Leg Drops
2 x 10 each
2
Reverse Lunge and Rotate
2 x 10 each
3
Scapula Push Ups
2x8
3
YTW’s
2x8
#
WORKING SETS
SETS/REPS
#
WORKING SETS
SETS/REPS
1A
Single Arm Kettlebell Swings
3 x 8 each
1A
Skater Hops
3 x 6 each
1B
Elevated Plyometric Push Ups
3x8
1B
100m Ski Erg or Row
3x1
2A
Hip Thrust
4 x 12
2A
Barbell Reverse Lunge
4 x 12
2B
TRX/Ring Push Up
4 x 12
2B
Cable Squat to Row
4 x 12 each
3A
Glider Single Leg Deadlift
3 x 12 each
3A
Dumbbell Lateral Lunge
3 x 12 each
3B
Elevated Bridge Dynamic Press
3 x 12
3B
TRX/Ring Modified Chin Up
3 x 12
3C
Side Plank Band Press
3 x :35 each
3C
Band Pallof Press to Rotations
3 x 12 each
Lower Body
Focused Full-Body
Program
6 WEEKS
4 DAYS PER WEEK
WEEK 4
WORKOUT 1:
UPPER PUSH/ LOWER PULL
WORKOUT 2:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS//REPS
1
90/90 Shin Boxes
2 x 10
1
Cat/Cow
2x5
2
Glute Bridge
2 x 10
2
Band Pull Aparts
2 x 10
3
Shoulder Taps to Down Dog
2 x 10
#
#
3
World’s Greatest
WARMUP
#
WORKING SETS
SETS/REPS
1A Seated Box Jumps
2 x 5 each
WORKING SETS
SETS/REPS
1A
Banded Kettlebell Swing
2x8
SETS/REPS
1B
Lateral Med Ball Slam
2 x 6 each
1B
Single Arm Swing Clean
2 x 8 each
2A
Trap Bar Deadlift
4x8
2A
Front Squat
4x8
2B
Elevated Bridge SA Chest Press
4x8
2B
ISO SL Deadlift Row
4x8
3A
Wall Assisted SLDL
3 x 8 each
3A
Dual Rack RFE Split Squat
3 x 8 each
3B
Split Squat Landmine Press
3 x 8 each
3B
Plank Pulldown
3x8
3C
Kettlebell Farmer’s Carry
3 x :30
3C
Hanging Knee Lifts
3 x :25
2x8
WORKOUT 3:
UPPER PUSH/LOWER PULL
WORKOUT 4:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS/REPS
1
Standing High Knee Pull
2 x 10 each
1
Squat to Stand
2 x 10
2
Leg Drops
2 x 10 each
2
Reverse Lunge and Rotate
2 x 10 each
3
Scapula Push Ups
2x8
3
YTW’s
2x8
#
WORKING SETS
SETS/REPS
#
WORKING SETS
SETS/REPS
1A
Alternating SA KB Swing
2 x 8 each
1A
Lateral Broad Jumps
2 x 6 each
1B
Elevator Push Up
2x8
1B
100m Ski Erg or Row
2x1
2A
Hip Thrust
4x8
2A
Deficit Barbell Reverse Lunge
4x8
2B
TRX Atomic Push Up
4x8
2B
ISO Squat Cable Row
4 x 8 each
3A
Glider SLDL on Box
3 x 8 each
3A
Dual Dumbbell Lateral Lunge
3 x 8 each
3B
Elevated SL Bridge Chest Press
3x8
3B
TRX/Ring Chin Up (5 sec ECC)
3x8
3C
Copenhagen Plank
3 x :25 each
3C
Split Stance Pallof Press
3 x 8 each
Lower Body
Focused Full-Body
Program
6 WEEKS
4 DAYS PER WEEK
WEEK 5
WORKOUT 1:
UPPER PUSH/ LOWER PULL
WORKOUT 2:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS//REPS
1
90/90 Shin Boxes
2 x 10
1
Cat/Cow
2x5
2
Glute Bridge
2 x 10
2
Band Pull Aparts
2 x 10
3
Shoulder Taps to Down Dog
2 x 10
#
#
3
World’s Greatest
WARMUP
#
WORKING SETS
SETS/REPS
1A Seated Box Jumps
2 x 5 each
WORKING SETS
SETS/REPS
1A
Banded Kettlebell Swing
3x8
SETS/REPS
1B
Lateral Med Ball Slam
3 x 6 each
1B
Single Arm Swing Clean
3 x 8 each
2A
Trap Bar Deadlift
4 x 10
2A
Front Squat
4 x 10
2B
Elevated Bridge SA Chest Press
4 x 10
2B
ISO SL Deadlift Row
4 x 10
3A
Wall Assisted SLDL
3 x 10 each
3A
Dual Rack RFE Split Squat
3 x 10 each
3B
Split Squat Landmine Press
3 x 10 each
3B
Plank Pulldown
3 x 10
3C
Kettlebell Farmer’s Carry
3 x :35
3C
Hanging Knee Lifts
3 x :30
3x8
WORKOUT 3:
UPPER PUSH/LOWER PULL
WORKOUT 4:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS/REPS
1
Standing High Knee Pull
2 x 10 each
1
Squat to Stand
2 x 10
2
Leg Drops
2 x 10 each
2
Reverse Lunge and Rotate
2 x 10 each
3
Scapula Push Ups
2x8
3
YTW’s
2x8
#
WORKING SETS
SETS/REPS
#
WORKING SETS
SETS/REPS
1A
Alternating SA KB Swing
3 x 8 each
1A
Lateral Broad Jumps
3 x 6 each
1B
Elevator Push Up
3x8
1B
100m Ski Erg or Row
3x1
2A
Hip Thrust
4 x 10
2A
Deficit Barbell Reverse Lunge
4 x 10
2B
TRX Atomic Push Up
4 x 10
2B
ISO Squat Cable Row
4 x 10 each
3A
Glider SLDL on Box
3 x 10 each
3A
Dual Dumbbell Lateral Lunge
3 x 10 each
3B
Elevated SL Bridge Chest Press
3 x 10
3B
TRX/Ring Chin Up (5 sec ECC)
3 x 10
3C
Copenhagen Plank
3 x :30 each
3C
Split Stance Pallof Press
3 x 10 each
Lower Body
Focused Full-Body
Program
6 WEEKS
4 DAYS PER WEEK
WEEK 6
WORKOUT 1:
UPPER PUSH/ LOWER PULL
WORKOUT 2:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS//REPS
1
90/90 Shin Boxes
2 x 10
1
Cat/Cow
2x5
2
Glute Bridge
2 x 10
2
Band Pull Aparts
2 x 10
3
Shoulder Taps to Down Dog
2 x 10
#
#
3
World’s Greatest
WARMUP
#
WORKING SETS
SETS/REPS
1A Seated Box Jumps
2 x 5 each
WORKING SETS
SETS/REPS
1A
Banded Kettlebell Swing
3x8
SETS/REPS
1B
Lateral Med Ball Slam
3 x 6 each
1B
Single Arm Swing Clean
3 x 8 each
2A
Trap Bar Deadlift
4 x 12
2A
Front Squat
4 x 12
2B
Elevated Bridge SA Chest Press
4 x 12
2B
ISO SL Deadlift Row
4 x 12
3A
Wall Assisted SLDL
3 x 12 each
3A
Dual Rack RFE Split Squat
3 x 12 each
3B
Split Squat Landmine Press
3 x 12 each
3B
Plank Pulldown
3 x 12
3C
Kettlebell Farmer’s Carry
3 x :35
3C
Hanging Knee Lifts
3 x :35
3x8
WORKOUT 3:
UPPER PUSH/LOWER PULL
WORKOUT 4:
UPPER PULL/LOWER PUSH
Date:
Date:
#
WARMUP
SETS/REPS
#
WARMUP
SETS/REPS
1
Standing High Knee Pull
2 x 10 each
1
Squat to Stand
2 x 10
2
Leg Drops
2 x 10 each
2
Reverse Lunge and Rotate
2 x 10 each
3
Scapula Push Ups
2x8
3
YTW’s
2x8
#
WORKING SETS
SETS/REPS
#
WORKING SETS
SETS/REPS
1A
Alternating SA KB Swing
3 x 8 each
1A
Lateral Broad Jumps
3 x 6 each
1B
Elevator Push Up
3x8
1B
100m Ski Erg or Row
3x1
2A
Hip Thrust
4 x 12
2A
Deficit Barbell Reverse Lunge
4 x 12
2B
TRX Atomic Push Up
4 x 12
2B
ISO Squat Cable Row
4 x 12 each
3A
Glider SLDL on Box
3 x 12 each
3A
Dual Dumbbell Lateral Lunge
3 x 12 each
3B
Elevated SL Bridge Chest Press
3 x 12
3B
TRX/Ring Chin Up (5 sec ECC)
3 x 12
3C
Copenhagen Plank
3 x :30 each
3C
Split Stance Pallof Press
3 x 12 each