Lower Body

Workout 1 Print 1

Barbell Squat 4 sets, 4-6 reps

2

Dumbbell Lunges 4 sets, 12 reps each leg

5

Leg Extensions 3 sets, 20 reps

6

Standing Calf Raises 4 sets, 12 reps

Workout 2 1

Barbell Deadlift 4 sets, 4-6 reps

2

Dumbbell Rear Lunge 4 sets, 15 reps

5

Leg Extensions 3 sets, 15 reps

Workout 3 2

Romanian Deadlift 4 sets, 8 reps

3

Dumbbell Step Ups 4 sets, 15 reps (each leg)

4

Leg Extensions

3 sets, 12 reps

6

Standing Barbell Calf Raise 4 sets, 12-15 reps

Workout 4 1

Front Barbell Squat 4 sets, 8-12 reps

2

Barbell Lunge 4 sets, 20 reps (each leg)

5

Leg Extensions 3 sets, 10 reps

6

Seated Calf Raise 4 sets, 20 reps

Workout 5 2

Romanian Deadlift 3 sets, 8 reps

3

Dumbbell Lunges 4 sets, 25 reps (each leg)

4

Leg Extensions 3 sets, 20 reps

One Leg Barbell Squat or Bulgarian Split Squat 1 set, 30 seconds (per side)

Goblet Squat Superset with Leg Press 3 sets, 10-12 reps (Rest only as needed.)

4

Barbell Reverse Lunge Superset with Leg Extension 3 sets, 10-12 reps per leg (No rest.)