Advanced Lower Strength

Heavy 3-5 rep squats and Romanian deadlifts.

Duration

55–70 min

Level

Advanced

Equipment

Barbell gym

Exercises

5

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Back Squat
3 sets · 3-5 · 210s rest

Brace and use rack safety arms.

Swap: Front Squat

Romanian Deadlift
3 sets · 5-8 · 180s rest

Keep bar close; stop before spinal position changes.

Swap: Dumbbell Romanian Deadlift

Leg Press
2 sets · 8-12 · 120s rest

Keep hips down and control depth.

Swap: Hack Squat

Leg Curl
3 sets · 8-12 · 90s rest

Lower with control.

Swap: Seated Leg Curl

Standing Calf Raise
3 sets · 8-12 · 75s rest

Pause at top and bottom.

Swap: Seated Calf Raise

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.