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Legs and glutes – intermediate

Legs and glutesIntermediate7 exercisesabout 60 min

Squats, Romanian deadlifts and lunges. Heavy, simple, effective.

Exercises

Barbell Back Squat4 sets × 6-8 · rest 150 sRomanian Deadlift3 sets × 8-10 · rest 120 sWalking Lunge3 sets × 10/ben · rest 90 sLeg Press3 sets × 8-10 · rest 90 sLying Leg Curl3 sets × 8-10 · rest 60 sBarbell Hip Thrust3 sets × 8-12 · rest 90 sStanding Calf Raise4 sets × 12-15 · rest 60 s

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Part of these programs

Build muscle – 5 days/week, 12 weeksFour workouts a week, each focused on one body part: chest, back, legs and shoulders, with arms as an optional

More workouts: Legs and glutes

Legs and glutes – beginnerLeg press and machines that build the base, plus bodyweight squats for technique.Beginner · 7 exercises · about 45 min
Legs and glutes – advancedFront and back squats, single-leg work and heavy hip thrusts. Finishes with hanging leg raises for the abs.Advanced · 9 exercises · about 80 min