Lower body – beginner
Lower bodyBeginner6 exercisesabout 45 min
Alternate with the upper body session. Leg press and machines for thighs and glutes, plus goblet squats for technique. 2–3 sets, 60–90 s rest; add weight when every set feels easy.
Exercises
Leg Press3 sets × 10-12 · rest 90 sGoblet Squat3 sets × 10-12 · rest 90 sLeg Extension3 sets × 12-15 · rest 60 s
Seated Leg Curl3 sets × 10-12 · rest 60 s
Glute Bridge3 sets × 12-15 · rest 60 s
Machine Calf Raise2 sets × 12-15 · 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
Leg focus – beginner, 4 days/week, 8 weeksFour gym days a week where the legs get two workouts: Monday with the emphasis on squat-type movements, ThursdUpper/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 B – beginnerThe week's second lower body session. Focus on hamstrings and glutes with Romanian deadlifts and hip thrusts,
Lower body B – intermediateThe week's second lower body session: deadlifts as the base, then Bulgarian split squats, high-foot leg press,
Lower body – intermediateAlternate with the upper body session: squats and Romanian deadlifts as the base, then leg press, lunges, hip
Lower body B – advancedThe week's second lower body session: heavy deadlifts and front squats, then lunges, good mornings and isolati
Lower body – advancedHeavy squats and Romanian deadlifts first, then single-leg work, hip thrusts and Nordic curls. Increase the lo