Lift · 50 min

Lower A

Back squats, Romanian deadlifts and lunges, then core.

• 50 minutes
• Regular
• Barbell, Cable, Machine, Rack

Customise copies this workout to the Bench, where every move and number is yours to change.

You squat heavy first, then hinge with the Romanian deadlift and work one leg at a time with barbell reverse lunges. Leg curls, calf raises and cable crunches finish the session. Alternate it with Lower B.

Kit

Barbell, Cable, Machine, Rack

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Leg Swing30 s each side
   • Hip Hinge Drill8 reps
   • Bodyweight Squat10 reps

2. Barbell Back Squat4 rounds

   Z4 Work
   • Barbell Back Squat5 to 8 reps · Two lighter warm-up sets first, then your working weight

3. Barbell Romanian Deadlift3 rounds

   Z4 Work
   • Barbell Romanian Deadlift6 to 10 reps

4. Barbell Reverse Lunge3 rounds

   Z3 Steady
   • Barbell Reverse Lunge6 to 10 reps each side · Reps are per leg

5. Lying Leg Curl3 rounds

   Z3 Steady
   • Lying Leg Curl10 to 15 reps

6. Standing Calf Raise Machine3 rounds

   Z3 Steady
   • Standing Calf Raise Machine10 to 15 reps

7. Kneeling Cable Crunch3 rounds

   Z3 Steady
   • Kneeling Cable Crunch10 to 15 reps

8. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.