Mark Roper's 12-Week Lower Body Programme - COACH London
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Body

Mark Roper’s 12-Week Lower Body Programme

June 2022

Mark Roper’s 12-Week Lower Body Programme

by | Jun 17, 2022 | Body | 0 comments

This is a 12 week squat focused leg routine with monthly progression incorporating the split squats, step-ups, and barbell back squats, demonstrated in the three previous posts.
 
 
 

 

The program would be very effective for those who perhaps don’t squat well because of a lack of stability and mobility. The volume of exercises for the legs increases each four-week block to allow the body time to adapt to the stimulus and thus increasing strength and hypertrophy.

 

Phase One – Aim to complete this routine twice per week for 4 weeks. Complete the exercises as supersets.

A1. Front foot elevated dumbbell split squat – Start body weight then add load when technique is proficient

Reps – 8-10
Sets –  4
Tempo – 3010
Rest – 60s

A2. One legged lying hamstring curl 

Reps – 8-10
Sets – 4
Tempo – 4010
Rest 60s

 

Phase Two – Aim to complete this routine twice per week. Complete both pairs of exercises as supersets

A1. Front foot elevated barbell on back split squat 

Reps – 7-9
Sets – 5
Tempo – 4010
Rest 90

A2. Lying hamstring curl 

Reps 7-9
Sets – 5
Tempo – 5010
Rest 90

B1. Step up (aim to increase the height of step until at  knee cap height then add dumbbells as load)

Reps – 10-12
Sets – 4
Tempo – 2010
Rest – 60

B2. One legged glute bridge, shoulders on bench 

Reps – 10-12
Sets – 4
Tempo – 3010
Rest 60

 

Phase Three – Aim to complete the routine twice per week. Complete all three pairs of exercises as supersets

A1. Heels elevated barbell back squat (aim to build the weight each set)

Reps – 6-8
Sets – 5
Tempo – 4010
Rest 120

A2. Lying hamstring curl with quarter at bottom and at top of range 

Reps – 6-8
Sets – 5
Tempo – 3010
Rest – 120

B1. Front foot flat dumbbell split squat 

Reps – 8-10
Sets – 4
Tempo – 3010
Rest 75

B2. Barbell Romanian deadlift  

Reps – 8-10
Sets – 4
Tempo – 3010
Rest 75

C1. Dumbbell step up 

Reps – 10-12
Sets – 3
Tempo – 2010
Rest 60

C2. Dumbbell Romanian deadlift 

Reps – 10-12
Sets – 3
Tempo – 3010
Rest 60

 

For more information on this and our other programmes contact us, at COACH LONDON, 3 St. James’s Square.

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