Men's Lower Body + Core

Barbell Back Squat, Barbell Romanian Deadlift, Bulgarian Split Squat, Standing Calf Raise Machine, Hanging Knee Raise, Plank.

Duration

35–45 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets:

Exercises

Barbell Back Squat
4 sets · 6-8 · 120s rest

Barbell Romanian Deadlift
3 sets · 8 · 90s rest

Bulgarian Split Squat
3 sets · 10/side · 75s rest

Standing Calf Raise Machine
3 sets · 12-15 · 45s rest

Hanging Knee Raise
3 sets · 12 · 45s rest

Plank
3 sets · 40s · 30s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.