6-Week Unilateral Strength & Stability Program
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
6-Week
Days Per Week
4 Days / week
Time Per Workout
Moderate (20-40 minutes)
Equipment Required
Dumbbells, Resistance Bands, Body Weight
Target Gender
Other
A focused training plan to improve muscle imbalances, coordination, and single-limb strength.
This 6-week program emphasizes unilateral movements to enhance balance, stability, and overall strength while correcting muscular imbalances. Perfect for athletes, injury prevention, and functional strength development.
Day 1: Unilateral Lower Body Strength
| Exercise | Sets | Reps |
| Dumbbell Single Leg Deadlift | 3 | 8-10 (each leg) |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Banded Single Leg Glute Bridge | 3 | 12-15 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Dumbbell Calf Raise | 3 | 15-20 |
| Standing Toe Touches | 3 | 15-20 sec |
Day 2: Unilateral Upper Body & Core Stability
| Exercise | Sets | Reps |
| One Arm Dumbbell Upright Row | 3 | 10-12 |
| Dumbbell Seated Front and Back Tate Press | 3 | 8-10 |
| Cable One Arm Overhead Triceps Extension | 3 | 10-12 |
| Bent Over Dumbbell Row | 3 | 8-12 |
| Dumbbell Front Raise | 3 | 10-12 |
| Kneeling Single Arm High Pulley Row | 3 | 8-12 |
| Side Plank 1 | 3 | 1 |
Day 3: Unilateral Lower Body Power & Coordination
| Exercise | Sets | Reps |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
| Dumbbell Reverse Lunge | 3 | 8-12 per leg |
| Single Leg Box Jump | 3 | 6-8 per leg |
| Banded Standing Glute Kickback | 3 | 12-15 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Dumbbell Lateral Step Up | 3 | 8-12 per leg |
| Seated Toe Touches | 3 | 10-12 per leg |
Day 4: Unilateral Upper Body & Core Strength
| Exercise | Sets | Reps |
| Dumbbell One Arm Shoulder Press | 3 | 10-12 |
| Dumbbell Kickback | 3 | 10-12 |
| Cable One Arm High Pulley Overhead Tricep Extension | 3 | 10-12 |
| One Arm Dumbbell Upright Row | 3 | 10-12 |
| Lever Incline Chest Press | 3 | 6-10 |
| Cross Cable Face Pull | 3 | 12-15 |
| Side Plank Oblique Crunch | 3 | 15 |
