Lift · 46 min

Lower B

Deadlifts and the leg press, then hamstrings, quads and lower back.

• 46 minutes
• Regular
• Barbell, Machine

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

The deadlift leads this time, followed by the leg press for quad volume without loading the spine again. Seated leg curls, leg extensions, seated calf raises and back extensions finish each muscle on its own. Keep two reps in reserve on the deadlift.

Kit

Barbell, Machine

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 Deadlift3 rounds

   Z4 Work
   • Barbell Deadlift3 to 6 reps · Two lighter warm-up sets first, then your working weight

3. Leg Press4 rounds

   Z3 Steady
   • Leg Press8 to 12 reps

4. Seated Leg Curl3 rounds

   Z3 Steady
   • Seated Leg Curl10 to 15 reps

5. Leg Extension3 rounds

   Z3 Steady
   • Leg Extension10 to 15 reps

6. Seated Calf Raise3 rounds

   Z3 Steady
   • Seated Calf Raise12 to 15 reps

7. Back Extension3 rounds

   Z3 Steady
   • Back Extension10 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.