fri · may 1
lower body strength session
architect · fri's build
lower body strength session
16 exercises · 60 min
A focused workout targeting quads, glutes, and hamstrings with heavy compound lifts.
warm-up
01
goblet squat
2 × 30 time · rest none
wu
02
walking lunge
2 × 30 time · rest none
wu
03
glute bridge
2 × 30 time · rest none
wu
04
inchworm
2 × 30 time · rest none
wu
main
01
barbell back squat
4 × 6 · 85% · rest 120s
02
barbell sumo deadlift
4 × 6 · 85% · rest 120s
03
barbell romanian deadlift (rdl)
4 × 8 · 75% · rest 120s
04
leg extension
3 × 12 · moderate · rest none
a
05
seated leg curl
3 × 12 · moderate · rest none
a
06
dumbbell bulgarian split squat
3 × 12 · moderate · rest none
b
07
cable kickback
3 × 12 · light · rest none
b
08
barbell hip thrust
2 × 20 · 70% · rest none
f
09
jump squat
2 × 20 · bodyweight · rest none
f
cooldown
01
couch stretch
1 × 45 time · rest none
cd
02
figure four stretch
1 × 45 time · rest none
cd
03
banded hamstring stretch
1 × 45 time · rest none
cd