Build Muscle Recommended program

Gym Lower Body (Upper/Lower Split)

The lower day of the upper/lower split: back squats and Romanian deadlifts first, then walking lunges, leg curls, leg extensions, calves and hanging leg raises.

12exercises

58min

28sets

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Start workout

Training flow

Warm-up 3 exercises

Leg Swings

1 sets 10 reps Hamstrings

rest 10s

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 10s

Bodyweight Squat

1 sets 15 reps Quadriceps

rest 30s

Main 7 exercises

Barbell Back Squat

4 sets 6-8 reps Quadriceps

rest 150s

Barbell Romanian Deadlift

3 sets 8-10 reps Hamstrings

rest 120s

Dumbbell Walking Lunge

3 sets 10-12 reps Quadriceps

rest 90s

Seated Leg Curl

3 sets 10-12 reps Hamstrings

rest 60s

Leg Extension

3 sets 12-15 reps Quadriceps

rest 60s

Machine Seated Calf Raise

4 sets 12-15 reps Calves

rest 45s

Hanging Leg Raise

3 sets 8-12 reps Abs

rest 60s

Cool-down 2 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Seated Hamstring Stretch

1 sets 30s Hamstrings

rest 10s