Lower body – advanced
Lower bodyAdvanced8 exercisesabout 70 min
Heavy squats and Romanian deadlifts first, then single-leg work, hip thrusts and Nordic curls. Increase the load on squats in small steps and keep the same technique in every set.
Exercises
Barbell Back Squat4 sets × 5-8 · rest 180 sRomanian Deadlift4 sets × 6-8 · rest 150 sBulgarian Split Squat3 sets × 8/ben · rest 90 s
Barbell Hip Thrust3 sets × 8-10 · rest 120 s
Hack Squat3 sets × 8-10 · rest 90 s
Nordic Hamstring Curl3 sets × 5-8 · rest 120 s
Seated Calf Raise4 sets × 12-15 · rest 60 s
Hanging Leg Raise3 sets × 8-12 · rest 60 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
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