Strength workout · Beginner
Lower Body (Strength)
Squats, hinges, and calves. All moves from our exercise library.
- Exercises
- 5
- Total sets
- 17
- Minutes
- 50
Targets: Legs, Hamstrings, Calves
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell High Bar Squat | 4 × 8-10 | 120s | Legs |
| Barbell Romanian Deadlift | 3 × 10-12 | 90s | Hamstrings |
| Lever Alternate Leg Press | 3 × 12-15 | 90s | Legs |
| Lever Kneeling Leg Curl | 3 × 12-15 | 60s | Hamstrings |
| Barbell Standing Calf Raises | 4 × 15-20 | 45s | Calves |
Programs with these exercises
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Intermediate
Upper / Lower 4-Day
Four days per week: two upper-body and two lower-body sessions. More volume per muscle group than full-body, ideal for intermediate lifters.
4× per week
Intermediate
Bodybuilding Push / Pull / Legs (6-Day)
Classic hypertrophy split: push (chest, shoulders, triceps), pull (back, biceps), legs. Higher volume and isolation work for muscle growth.
6× per week
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Extended Full Body (58 min)
Longer full-body session with more volume. Barbell focus.
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