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Lower body B – advanced

Lower bodyAdvanced8 exercisesabout 70 min

The week's second lower body session: heavy deadlifts and front squats, then lunges, good mornings and isolation. Session A has the squat as the heavy lift – here it is the deadlift.

Exercises

Barbell Deadlift4 sets × 3-5 · rest 180 sFront Squat3 sets × 6-8 · rest 150 sWalking Lunge3 sets × 10/ben · rest 90 sGood Morning3 sets × 8-10 · rest 90 sSeated Leg Curl3 sets × 8-10 · rest 60 sLeg Extension3 sets × 12-15 · rest 60 sStanding Calf Raise4 sets × 8-10 · rest 60 sAb Wheel Rollout3 sets × 8-12 · rest 60 s

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Part of these programs

Upper/lower – advanced, 4 days/week, 8 weeksFour gym days a week: upper and lower body twice each. Session A and session B differ – A has heavier main lif

More workouts: Lower body

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Lower body – beginnerAlternate with the upper body session. Leg press and machines for thighs and glutes, plus goblet squats for teBeginner · 6 exercises · about 45 min
Lower body B – intermediateThe week's second lower body session: deadlifts as the base, then Bulgarian split squats, high-foot leg press,Intermediate · 7 exercises · about 55 min
Lower body – intermediateAlternate with the upper body session: squats and Romanian deadlifts as the base, then leg press, lunges, hip Intermediate · 7 exercises · about 55 min
Lower body – advancedHeavy squats and Romanian deadlifts first, then single-leg work, hip thrusts and Nordic curls. Increase the loAdvanced · 8 exercises · about 70 min