Lower Body Day Workout

Workout Duration: 45-60 minutes

Estimated Calories Burned: 400-600 kcal

Leg day—it’s either your favorite or the day you conveniently forget every week. But if you’re serious about strength, athleticism, and aesthetics, you need to train your lower body hard, and you can do that with this workout. This workout will build powerful legs, explosive strength, and overall stability.

We’re hitting quads, hamstrings, glutes, and calves with a mix of compound lifts and isolation work. Get ready to walk funny tomorrow—because that’s the price of leg gains.

For our upper body workout, click here. If you want more information about the upper body/lower body split, click here.

What are reps and sets

Difficulty Scale

💪 Beginner

🔥 Experienced

💀 Advanced

Warm-Up: Get Your Joints & Muscles Ready

A cold start on leg day? That’s a knee injury waiting to happen. Spend 5-10 minutes loosening up your hips, knees, and ankles before lifting.

Warm-Up Routine

✅ Bodyweight Squats – 15 reps

✅ Leg Swings (Front & Side) – 30 seconds per leg

✅ Hip Circles – 30 seconds each side

✅ Jump Rope or High Knees – 1-2 minutes

The Workout: Build Those Tree Trunks

1️⃣ Squats

One of the best compound lifts for building strength and size in your legs. Focus on depth, control, and power.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 10 reps

☑️ Advanced: 3-4 sets, 6-8 reps

✅ Muscles: Quads, Glutes, Hamstrings, Core

✅ Equipment: Barbell / Dumbbells

Tip: Keep your chest up, knees tracking over your toes, and push through your heels—not your toes.

2️⃣ Deadlifts

A power move that targets your posterior chain like nothing else. If you're a beginner, start with sumo or Romanian deadlifts to get used to the motion.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 10 reps

☑️ Advanced: 3-4 sets, 6-8 reps

✅ Muscles: Hamstrings, Glutes, Lower Back

✅ Equipment: Barbell

Tip: Keep the bar close to your shins, hinge at your hips, and engage your core before lifting. Push through your heels and squeeze your glutes at the top.

3️⃣ Bulgarian Split Squats

One leg at a time for maximum muscle activation and balance. Brutal but effective.

Reps & Sets:

☑️ Beginner: 1 set, 10 reps per leg

☑️ Intermediate: 2-3 sets, 12 reps per leg

☑️ Advanced: 3-4 sets, 15 reps per leg

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: Bench or Elevated Surface

Tip: Focus on keeping your front knee stable—don't let it cave in. Push through your heel, not your toes.

4️⃣ Romanian Deadlifts

A hamstring-focused variation of the deadlift with constant tension on the muscles. Great for posterior chain development.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 10 reps

☑️ Advanced: 3-4 sets, 8 reps

✅ Muscles: Hamstrings, Glutes, Lower Back

✅ Equipment: Barbell / Dumbbells

Tip: Keep a slight bend in your knees, hinge at the hips, and lower the weight slowly while keeping your back flat.

5️⃣ Calf Raises

Because skipping calves is a crime. This finisher will make sure your lower legs are just as strong as the rest of you.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 20 reps

☑️ Advanced: 3-4 sets, 25 reps

✅ Muscles: Calves

✅ Equipment: Bodyweight / Dumbbells

Tip: Pause at the top for one second and lower slowly—don’t just bounce.

6️⃣ Glute Bridges

A killer movement for glute activation and lower back support. If you want to lift heavier, this is a must.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 10 reps

✅ Muscles: Glutes, Hamstrings, Core

✅ Equipment: Barbell / Bodyweight

Tip: Keep your feet flat, drive through your heels, and squeeze your glutes at the top.

7️⃣ Walking Lunges

A functional movement that hits every muscle in your lower body while improving mobility and balance.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps per leg

☑️ Intermediate: 2-3 sets, 15 reps per leg

☑️ Advanced: 3-4 sets, 20 reps per leg

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: Bodyweight / Dumbbells

Tip: Keep your torso upright and step forward explosively while maintaining control.

Cool Down: Prevent the DOMS

Take 5 minutes to stretch—your legs will thank you tomorrow.

Best Cool-Down Stretches

✔️ Quad Stretch – 30 seconds per leg

✔️ Hamstring Stretch – 30 seconds per leg

✔️ Seated Glute Stretch – 30 seconds per side

✔️ Standing Calf Stretch – 30 seconds per leg

What’s Next?

You just obliterated your lower body, and if you did this right, you’ll feel it for days. If you're on a PPL split, get ready for your next Push or Pull session. Want to level up faster? Check out our free & premium workout programs.

Now go eat, stretch, and recover—because your legs are gonna need it.

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