12-Week Lower Body Bulk Up

Get Stronger and Leaner: A 12-Week Lower Body Strength Training Program for Teens

Are you tired of feeling weak and slow on your feet? Do you want to improve your athletic performance and build a strong lower body? This 12-week lower body strength training program is designed specifically for teens and will help you achieve your goals. By focusing on squat variations and progressive overload, you’ll build strength, endurance, and muscle mass.

Phase 1: Build (Weeks 1-3)

In the first phase of the program, we’ll focus on building a strong foundation. We’ll use lighter weights to focus on perfecting your form and gradually increase the intensity.

• Introduction: Start with a 4-set workout routine, focusing on squats, deadlifts, lunges, and calf raises.
• Tips for Progression:
  • Begin with light to moderate weights and focus on mastering the movement pattern.
  • Gradually increase the weight as you get stronger, ensuring perfect form.
• Exercises:
  • Belt Squats: 4×8-12 (Light to Moderate Weight)
  • Goblet Squats: 3×12 (Light Weight)
  • Kettlebell Deadlifts: 3×12
  • DB RDL: 3×12
  • DB Reverse Lunges: 3×12 per leg
  • Leg Curls: 3×15
  • Calf Raises: 3×20
  • Wall Sit: 3×30-45 seconds
  • Leg Extensions: 3×12

Phase 2: Technical Focus (Weeks 4-6)

In this phase, we’ll focus on technical proficiency and increase the intensity.

• Introduction: Start with more complex squat variations and emphasize coordination, balance, and strength.
• Tips for Progression:
  • Begin with lighter weights and focus on perfecting your form.
  • Gradually increase the weight as you get stronger, ensuring perfect form.
• Exercises:
  • Dual Kettlebell Squats: 5×6-8 (Moderate Kettlebells)
  • Sandbag Zercher Squats: 3×12 (Moderate to Heavy Bag)
  • Barbell Hip Thrust: 3×12
  • Kettlebell Swing: 4×10
  • Bulgarian Split Squats: 3×10 per leg
  • Single-Leg Deadlifts: 3×10 per leg
  • Side Plank Hip Thrust: 3×12/side
  • Physioball Plank Stir the Pot: 3×20-30sec/side
  • Reverse Nordics: 3×20-30sec

Phase 3: Load & Core Focus (Weeks 7-9)

In this phase, we’ll focus on heavy loads and core engagement.

• Introduction: Increase the intensity and emphasize core strength.
• Tips for Progression:
  • Start with lighter weights and focus on perfecting your form.
  • Gradually increase the weight as you get stronger, ensuring perfect form.
• Exercises:
  • Axle Zercher Squats w/ Heels Elevated: 5×5 (Moderate-Heavy Weight)
  • Paused Hatfield Squats: 4×6 (Light Weight)
  • Hex Bar Deadlift: 4×6 (Moderate)
  • Elevated Sumo Deadlift: 5×5 (Light to Moderate)
  • Lateral Lunge: 3×10 per leg
  • Walking Lunges: 3×12 per leg
  • Hamstring Curls: 3×15
  • Seated Calf Raises: 3×20
  • Copenhagen Side Plank: 3×15-30sec/side
  • Hard Style Plank: 3×45-75sec

Phase 4: Intensity Focus (Weeks 10-12)

In this final phase, we’ll focus on maximum intensity.

• Introduction: Emphasize volume and progressive overload.
• Tips for Progression:
  • Start with a weight that challenges you while maintaining good form.
  • Gradually increase the weight as you get stronger, ensuring perfect form.
• Exercises:
  • Hatfield Squats: 5×3 (Heavy Weight)
  • Belt Squats: 6×6-8 (Moderate Weight)
  • Romanian Deadlift: 4×12
  • Deadlift: 4×6 (Light – Moderate)
  • Leg Press: 3-4×15
  • Curtsey Lunge: 3-4×12-15/side
  • Plyometric Lunge: 3-4×8/side
  • Banded Hamstring Curls: 3-4×15-25 (Medium Resistance)
  • SL Leg Extension: 3-4×12-15 per leg
  • Anterior Tib Raise: 3×12
  • Ab Wheel: 3×15
  • Deadbug: 3×45sec

Tips for Progression:

• Load: Gradually increase the weight each week, aiming to add 5-10% more load while maintaining good form.
• Reps and Sets: Start with higher reps (10-12) in the early weeks to build endurance and muscle memory. As you progress, reduce the reps (6-8) and increase the weight to focus on strength and power.
• Tempo: Control the tempo, especially on the descent. A 3-second eccentric phase can increase time under tension, leading to greater strength and hypertrophy gains.
• Intensity: As you move through the phases, the intensity should increase. Use techniques like pauses, slower tempos, and heavier weights to keep challenging your muscles.

Conclusion:

By following this 12-week lower body strength training program, you’ll build strength, endurance, and muscle mass. Remember to progressively overload your muscles and focus on proper form and technique. With consistent training and a balanced diet, you’ll be on your way to a stronger and leaner physique.

FAQs:

Q: How do I track my progress?
A: Take progress pictures and measurements regularly, and track your weights and reps.

Q: How often should I rest between sets?
A: Aim for 60-90 seconds of rest between sets to allow for adequate recovery.

Q: What if I miss a workout?
A: Don’t worry! Simply get back on track as soon as possible and adjust your schedule accordingly.

Q: How can I make the workouts more challenging?
A: Increase the weight, reps, or sets, or add exercises that target specific muscle groups.