INTERMEDIATEGYM60 MIN
Lower Body Builder
Squat pattern, hinge pattern, single-leg work and carries.
- Intermediate
- Gym
- Strength
EQUIPMENT
- Barbell
- Dumbbells
- Leg press or hack squat
WARM-UP
- Hip openers, bodyweight squats, light squat sets
COACH NOTE
Lower days hit hard on shift weeks. Keep this for a day you can sleep after.
Strength
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Back squat | 4 | 6 | 3 min |
| Romanian deadlift | 3 | 8 | 2 min |
Hypertrophy
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Bulgarian split squat | 3 | 10 each | 90s |
| Leg press | 3 | 12 | 90s |
| Lying leg curl | 3 | 12 | 60s |
| Farmer's carry | 3 | 40 m | 90s |
General guidance only. Scale every session to your ability and stop if anything hurts. New to training, pregnant or managing a condition? Check with a GP first.