Legs: squat, Romanian deadlift and leg press

Benefits

• Builds lower-body strength
• Improves stability and protects knees and back
• High energy expenditure: the biggest muscles are working

Who is it for?

For lifters who rotate push, pull and legs, or want a complete lower-body session.

Steps

1. Squat: 4 × 6-8, 2 min 30 rest
2. Romanian deadlift: 3 × 8-10
3. Leg press and Bulgarian split squat: 3 sets
4. Leg curl and standing calf raises: 1 min rest

Tips

• Warm up with two light squat sets before the first logged set
• Knees in line with your toes, neutral back
• Add weight in small steps once you hit the top of the rep range

Precautions

References

1. American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708. doi.org/10.1249/MSS.0b013e3181915670
2. Schoenfeld B. J., Ogborn D., Krieger J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. doi.org/10.1080/02640414.2016.1210197
3. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955

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