Lower Body Build A

Lower-body build: back squat, RDL, leg press, curl, calves and core.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Back Squat
2 sets · 6-10 · 180s rest

Brace before descent; use rack safety arms.

Swap: Hack Squat

Romanian Deadlift
2 sets · 8-10 · 150s rest

Hinge back; stop when hamstring tension limits motion.

Swap: Dumbbell Romanian Deadlift

Leg Press
2 sets · 10-15 · 120s rest

Keep pelvis against pad through the full rep.

Swap: Goblet Squat

Seated Leg Curl
2 sets · 10-15 · 75s rest

Curl and return under control.

Swap: Lying Leg Curl

Standing Calf Raise
2 sets · 10-15 · 60s rest

Pause at the top; avoid bouncing.

Swap: Seated Calf Raise

Cable Crunch
2 sets · 10-15 · 60s rest

Flex trunk gently; do not yank with arms.

Swap: Dead Bug

These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. 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.