We have done the science for you. This is formatted for mobile phones (so you can keep it in your pocket while you sweat) and printable for those who prefer old-school pen and paper.
Downloading the is step one. Step two is executing it. Here are the rules you must follow to see results: lower body workout plan pdf
: Aim to increase the weight or reps slightly every 1–2 weeks to continue seeing results. We have done the science for you