Muscle Building
The primary goal recorded for this template.
Workout template
Lower Body Workout
A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
Intermediate
The intended experience level and programming complexity.
65 min
The estimated length of each training session.
Intermediate
Lifters who want a lower day that is productive without being overly complicated.
Barbell, Dumbbell, Machine
The main equipment required to run the workout as written.
4 days / week
The number of weekly sessions in the template.
Warm-up guidance
Mobilize hips and ankles, then build into the first squat movement with several small jumps.
Progression guidance
Add weight slowly on the main squat pattern and use the accessories to own more reps before more load.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Lower
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Front Barbell Squat | Primary lower body | 4 | 4-6 | 3 min | Drive the elbows up and stay tall out of the hole. |
| Romanian Deadlift | Primary lower body | 3 | 6-8 | 2 min 30 sec | Do not lose lat tension on the way down. |
| Dumbbell Lunges | Single-leg | 3 | 8-10 each side | 1 min 15 sec | Use a steady step and finish balanced. |
| Leg Press | Accessories | 3 | 10-12 | 1 min 30 sec | Push through the full foot and control the descent. |
| Lying Leg Curls | Accessories | 3 | 10-15 | 1 min | Keep the hips pinned down. |
| Calf Press On The Leg Press Machine | Finishers | 3 | 12-20 | 45 sec | Pause in the stretched position briefly. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Front Barbell Squat
Romanian Deadlift
Dumbbell Lunges
Leg Press
Lying Leg Curls
No close substitution is listed for this exercise.
Calf Press On The Leg Press Machine
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Calf Press On The Leg Press Machine
Calf Press On The Leg Press Machine is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseDumbbell Lunges
Dumbbell Lunges is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes.
View exerciseFront Barbell Squat
Front Barbell Squat is an expert-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseLeg Press
Leg Press is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseLying Leg Curls
Lying Leg Curls is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseRomanian Deadlift
Romanian Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRelated workouts
More templates for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutGlute Workout
A glute-focused lower-body session that still keeps the rest of the lower body working.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Lower Body Workout.
Who is Lower Body Workout best for?
Lifters who want a lower day that is productive without being overly complicated.
How often should I run Lower Body Workout?
This template is structured around about 4 training days per week.
Can I swap exercises in Lower Body Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Add weight slowly on the main squat pattern and use the accessories to own more reps before more load.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.