Muscle Building
The main training outcome this template is built around.
Workout template
Lower Body Workout
A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
65 min
Use this to match the template to your actual weekly schedule.
Intermediate
Lifters who want a lower day that is productive without being overly complicated.
Barbell, Dumbbell, Machine
These are the main tools you will usually need to run the workout as written.
4 days / week
Use this to decide whether the template fits the time you can realistically train each week.
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
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 strength that mainly trains your legs using machine.
View exerciseDumbbell Lunges
Dumbbell Lunges is a beginner strength that mainly trains your legs using dumbbell.
View exerciseFront Barbell Squat
Front Barbell Squat is a expert strength that mainly trains your legs using barbell.
View exerciseLeg Press
Leg Press is a beginner strength that mainly trains your legs using machine.
View exerciseLying Leg Curls
Lying Leg Curls is a beginner strength that mainly trains your legs using machine.
View exerciseRomanian Deadlift
Romanian Deadlift is a intermediate strength that mainly trains your legs using barbell.
View exerciseRelated workouts
More templates built 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 workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutFAQ
Common questions about Lower Body Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
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.
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