PassbokenPassboken
Passboken › Workouts

Lower body B – beginner

Lower bodyBeginner6 exercisesabout 45 min

The week's second lower body session. Focus on hamstrings and glutes with Romanian deadlifts and hip thrusts, plus single-leg work and core. 2–3 sets, 60–90 s rest.

Exercises

Dumbbell Romanian Deadlift3 sets × 10-12 · rest 90 sBarbell Hip Thrust3 sets × 10-12 · rest 90 sStep Ups3 sets × 10/ben · rest 90 sLying Leg Curl3 sets × 10-12 · rest 60 sStanding Calf Raise3 sets × 12-15 · rest 60 sDead Bug2 sets × 8/sida · rest 45 s

Run 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.

GET IT ONGoogle PlayDOWNLOAD ON THEApp StoreTHE SAME APP ON THE WEBOpen the web app

Part of these programs

Upper/lower – beginner, 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

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 B – advancedThe week's second lower body session: heavy deadlifts and front squats, then lunges, good mornings and isolatiAdvanced · 8 exercises · about 70 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