Workouts
Lower body day
Lower body day is a 60-minute workout for intermediate level with barbell, machines: Back squat (4 × 6–8), Romanian deadlift (3 × 8–10), Leg press (3 × 10–12), Leg curl (3 × 10–12).
| Time | 60 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Barbell, machines |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat | 4 × 6–8 | 3 min |
| Romanian deadlift | 3 × 8–10 | 2 min |
| Leg press | 3 × 10–12 | 2 min |
| Leg curl | 3 × 10–12 | 90 s |
| Standing calf raise | 4 × 10–15 | 60 s |
How to do it well
- Pair it with upper body day.
- Warm up with 2 to 3 lighter sets of squats.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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