Lower Body Workouts
Lower A (quads, hamstrings, and calves)
Squat (Barbell)
4 sets
·
5 - 8 reps
Romanian Deadlift (Dumbbell)
3 sets
·
8 - 12 reps
Leg Press (Machine)
3 sets
·
10 - 15 reps
Lying Leg Curl (Machine)
3 sets
·
12 - 20 reps
Glute Kickback (Machine)
3 sets
·
12 - 20 reps
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Seated Calf Raise
3 sets
·
10 - 20 reps
Lower B (glute-focused)
Hip Thrust (Barbell)
3 sets
·
5 - 10 reps
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Reverse Hyperextension
3 sets
·
8 - 12 reps
Cable Pull Through
3 sets
·
12 - 15 reps
Leg Extension (Machine)
3 sets
·
12 - 20 reps
Clamshell
3 sets
·
15 - 30 reps
Calf Press (Machine)
3 sets
·
15 - 25 reps