Lower Body Workout
Quads, Hamstrings, Glutes & Calves
Upper/Lower 4-Days
Back to workoutsStart Workout
Lower Body Workout
Quads, Hamstrings, Glutes & Calves
Upper/Lower 4-Days
6exercises
17sets
37min
6exercises
17sets
37min
About this lower body day
This lower body day was programmed by Dawid Kowalczyk (IFBB Pro Coach) and targets calves, glutes, hamstrings, and quads. It's built around 6 exercises across 17 working sets, and takes roughly 37 minutes to complete.
1.Leg Extension
4 sets × 12-15 reps · 60s rest
Machine-based isolation for the quadriceps.
2.Leg Press Narrow Stance
3 sets × 10-12 reps · 60s rest
3.Smith Machine Squats
2 sets × 8-10 reps · 60s rest
4.Seated Leg Curl
3 sets × 12-15 reps · 45s rest
5.Dumbbell Deadlift
2 sets × 10-12 reps · 45s rest
6.Leg Press Calf Press
3 sets × 12-15 reps · 45s rest
Frequently asked questions
Keep Your Progress Forever
- Full-length plans & exercises library
- Volume goals & recovery tracking
- Sync progress across all devices
