This lower body day has 6 exercises and 17 sets in all. It's part of the upper lower and 5-day upper lower and push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
Track macros and calories
Lower Body Day Workout Example
An example lower body day for quads, hamstrings, glutes and calves, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| DeadliftHamstrings, glutes, backSwap: Trap bar deadlift | 3 | 5 | 3 min | 2 to 3 |
| Bulgarian split squatQuads, glutesSwap: Reverse lunges | 3 | 8 to 10 per leg | 2 min | 1 to 2 |
| Hip thrustGlutes, hamstringsSwap: Glute bridge or hip thrust machine | 3 | 8 to 10 | 2 min | 1 to 2 |
| Leg curlHamstringsSwap: Nordic curl or Swiss ball curl | 3 | 10 to 12 | 1 to 1.5 min | 1 to 2 |
| Leg extensionQuadsSwap: Sissy squat | 2 | 12 to 15 | 1 min | 0 to 2 |
| Standing calf raiseCalvesSwap: Seated calf raise or leg press calf raise | 3 | 12 to 15 | 1 min | 0 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell, dumbbells, a leg curl, a leg extension and a calf raise machine
- you have about 45 to 55 minutes for the workout
- you want one workout for quads, hamstrings, glutes and calves
The leg day example trains the same muscles for a push pull legs week, with the squat, the Romanian deadlift and the leg press.
Common questions
How long does the lower body day take?
The lower body day takes about 45 to 55 minutes for 6 exercises and 17 sets, including rest and the lower body warm-up. It takes a little longer when the gym is busy.
Why does the lower body day start with the deadlift?
In the lower body day, the deadlift is the biggest lift, working your hamstrings, glutes and back, so you do it first, while you're fresh, with 3 minutes of rest between sets. Smaller accessory exercises like the standing calf raise come at the end, with 1 minute of rest.
What can I use instead of the hip thrust in the lower body day?
The listed swap is glute bridge or hip thrust machine. Either one trains the same muscles (glutes and hamstrings), so you can make the change and keep the rest of the lower body day the same.
Track macros and calories
with Somatics
