EaseFit
LOWER BODY · LOWER BODY · MUSCLE

Glute & lower-body priority

A four-day upper/lower block that keeps the programme balanced while giving glutes and lower-body movements extra exercise-selection priority.

Intermediate lifters who want more lower-body and glute emphasis without abandoning upper-body training.

Intermediate4 days60 minGlutes
GoalMuscleLevelIntermediateLocationGymFrequency4 days/weekSession~60 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
FULL PROGRAMME PREVIEW

See the workouts before you choose.

This example starts 28 Sept 2026 using the suggested recovery schedule.

Muscle emphasisQuadriceps · Hamstrings · Shoulders · Calves · ChestStrength exercises6 per sessionCardio styleNo programmed cardio
Week 128 Sept 2026 – 04 Oct 2026
Monday · 28 Sept 2026Upper bodyChest · Middle Back · Shoulders
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10 reps
WORK
Lying T-Bar RowMiddle Back · 3 × 6–10 reps
WORK
Dumbbell Shoulder PressShoulders · 3 × 6–10 reps
WORK
Chin-UpLats · 3 × 6–10 reps
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15 reps
WORK
Lying Cable CurlBiceps · 3 × 10–15 reps
WORK
Tuesday · 29 Sept 2026Lower body AQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Hack SquatQuadriceps · 3 × 6–10 reps
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 6–10 reps
WORK
Lunge SprintQuadriceps · 3 × 6–10 reps
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15 reps
WORK
Standing Leg CurlHamstrings · 3 × 10–15 reps
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15 reps
WORK
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper bodyLats · Chest · Middle Back
6EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 6–10 reps
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 6–10 reps
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10 reps
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10 reps
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15 reps
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15 reps
WORK
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower body BHamstrings · Quadriceps · Glutes
6EXERCISES
Romanian DeadliftHamstrings · 3 × 6–10 reps
WORK
Leg PressQuadriceps · 3 × 6–10 reps
WORK
Barbell Hip ThrustGlutes · 3 × 6–10 reps
WORK
Seated Leg CurlHamstrings · 3 × 10–15 reps
WORK
Barbell Full SquatQuadriceps · 3 × 6–10 reps
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15 reps
WORK
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 – 11 Oct 2026
Monday · 05 Oct 2026Upper bodyChest · Middle Back · Shoulders
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 6–10 reps
WORK
Lying T-Bar RowMiddle Back · 3 × 6–10 reps
WORK
Dumbbell Shoulder PressShoulders · 3 × 6–10 reps
WORK
Chin-UpLats · 3 × 6–10 reps
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15 reps
WORK
Lying Cable CurlBiceps · 3 × 10–15 reps
WORK
Tuesday · 06 Oct 2026Lower body AQuadriceps · Hamstrings · Calves
6EXERCISES
Barbell Hack SquatQuadriceps · 3 × 6–10 reps
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 3 × 6–10 reps
WORK
Lunge SprintQuadriceps · 3 × 6–10 reps
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15 reps
WORK
Standing Leg CurlHamstrings · 3 × 10–15 reps
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15 reps
WORK
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper bodyLats · Chest · Middle Back
6EXERCISES
Close-Grip Front Lat PulldownLats · 3 × 6–10 reps
WORK
Barbell Incline Bench Press - Medium GripChest · 3 × 6–10 reps
WORK
Bent Over Barbell RowMiddle Back · 3 × 6–10 reps
WORK
Alternating Cable Shoulder PressShoulders · 3 × 6–10 reps
WORK
Reverse Flyes With External RotationShoulders · 3 × 10–15 reps
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15 reps
WORK
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower body BHamstrings · Quadriceps · Glutes
6EXERCISES
Romanian DeadliftHamstrings · 3 × 6–10 reps
WORK
Leg PressQuadriceps · 3 × 6–10 reps
WORK
Barbell Hip ThrustGlutes · 3 × 6–10 reps
WORK
Seated Leg CurlHamstrings · 3 × 10–15 reps
WORK
Barbell Full SquatQuadriceps · 3 × 6–10 reps
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15 reps
WORK
Sunday · 11 Oct 2026Recovery day
REST

Week 2 keeps the same movement selections so you can measure progression consistently.

WEEKLY STRUCTURE

How the week is organised

01Upper body02Lower body A03Upper body04Lower body B
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

14-DAY BLOCK

Glute & lower-body priority

Download the same EaseFit-branded 14-day programme format used by the app.

Download PDFGet the EaseFit app