As I mentioned in the first installment 5 Effective And Simple Upper Body Strength Routines, there are many ways to resistance train. As I alluded to, if you work hard, use safe modalities, document the results, recover properly between workouts, and train progressively, you will see results.
Similar to the upper-body, training the lower-body offers a variety of tools and overload protocols that can target the large muscles of that area: the quads, glutes, hamstrings, and low back.
There is squatting, deadlifting, leg pressing, and lunging. And these can be performed with barbells, dumbbells, selectorized and plate-loading machines, and done for high, medium, and low repetitions – or a combination of them – using various overload protocols.
So with all these possible variations, I present you with five quality lower body routines that can be a part of any strength, power, weight-loss, and/or general fitness program.
I’ve also attached recording forms for you to log your workouts. (Click here to download them.)
General Workout Guidelines
- Complete the workout in the exercise order format listed (note examples A & B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.
- Work to achieve muscular overload with a resistance that fits the exercise prescriptions (Rx) listed.
- Record the training date (“DATE”), the resistances (“WT”) used and the repetitions (“REPS”) achieved for each workout performed.
- Attempt to progress each workout in terms of doing more repetitions and/or using more resistance according to the exercise prescription (Rx).
- The “NOTES” section on workout form: space to record machine seat/back/handle settings, the device used (i.e., barbell, dumbbell, or machine) or other pertinent information that facilitates the proper performance of the exercise.
- Use proper exercise technique and be safety conscious. Use a spotter on certain exercises and stop when safe exercise technique cannot be maintained.
Workout #1: 50–40–30–20–10
A lower body workout consisting of five different multi-joint exercises done for 50, 40, 30, 20, and 10 repetitions to volitional muscular fatigue, followed by a hamstring and abdominal exercise.
Specifics:
- Use five different multi-joint exercises for the sets of 50, 40, 30, 20, and 10 repetitions to volitional muscular fatigue.
- Choose any hamstring and abdominal exercises to complete the workout.
- Rest 3:00 between exercises.
| Exercise order format | Example A | Example B |
|---|---|---|
| MULTI-JOINT | LEG PRESS | SQUAT MACHINE |
| MULTI-JOINT | SMITH MACHINE SQUAT | BARBELL SQUAT |
| MULTI-JOINT | DEADLIFT | LEG PRESS |
| MULTI-JOINT | BARBELL SQUAT | DUMBBELL SQUAT |
| MULTI-JOINT | DUMBBELL LUNGES | BARBELL LUNGES |
| HAMSTRINGS | LEG CURL | STIFF-LEG DEADLIFT |
| ABDOMINALS | WEIGHTED SIT UPS | ABDOMINAL MACHINE |
Workout #2: 15 – 10 -5
A lower body workout consisting of three multi-joint exercises, a hamstring, and an abdominal exercise done for three rounds of 15, 10, and 5 repetitions to volitional muscular fatigue.
Specifics:
- Use the same three multi-joint, hamstring and abdominal exercises for the rounds of 15, 10, and 5 repetitions.
- Do all five exercises in order for 15, 10, and 5 repetitions to volitional muscular fatigue.
- Rest 3:00 – 4:00 between rounds.
| Exercise order format | Example A | Example B |
|---|---|---|
| MULTI-JOINT | BARBELL SQUAT | LEG PRESS |
| MULTI-JOINT | LEG PRESS | SQUAT MACHINE |
| HAMSTRINGS | LEG CURL | STIFF-LEG DEADLIFT |
| MULTI-JOINT | DUMBBELL LUNGES | DUMBBELL SQUAT |
| ABDOMINALS | WEIGHTED SIT UPS | ABDOMINAL MACHINE |
| MULTI-JOINT | BARBELL SQUAT | LEG PRESS |
| MULTI-JOINT | LEG PRESS | SQUAT MACHINE |
| HAMSTRINGS | LEG CURL | STIFF-LEG DEADLIFT |
| MULTI-JOINT | DUMBBELL LUNGES | DUMBBELL SQUAT |
| ABDOMINALS | WEIGHTED SIT UPS | ABDOMINAL MACHINE |
| MULTI-JOINT | BARBELL SQUAT | LEG PRESS |
| MULTI-JOINT | LEG PRESS | SQUAT MACHINE |
| HAMSTRINGS | LEG CURL | STIFF-LEG DEADLIFT |
| MULTI-JOINT | DUMBBELL LUNGES | DUMBBELL SQUAT |
| ABDOMINALS | WEIGHTED SIT UPS | ABDOMINAL MACHINE |
Workout #3: Leg Press Strip Sets
A lower body workout where a leg press is performed in strip-set overload protocol: four consecutive sets to volitional muscular fatigue using reduced resistances on the second, third, and fourth sets. A multi-joint leg, hamstring and abdominal exercise complete the workout.
Specifics:
- First set of leg press: use a resistance that allows for volitional muscular fatigue at 10-14 repetitions.
- Immediately reduce the resistance 25% (50-250 lbs., depending on the initial resistance) – rest no more than :10-:15 – then perform a second set to volitional muscular fatigue (“MAX REPS”).
- Perform a 3rd and 4th set by reducing the resistance 15-25% (20-150 lbs.) between each set – rest no more than :10-:15 – then perform the next set to volitional muscular fatigue (“MAX REPS”).
- It is recommended to have a training partner make the resistance reductions so the trainee can stay focused.
- Rest 2:00 – 3:00 between exercises.
- Use any multi-joint, hamstring, and abdominal exercises to complete the workout.
| Exercise order format | Example A | Example B |
|---|---|---|
| LEG PRESS x 4 consecutive sets | LEG PRESS x 4 cons. sets | |
| MULTI-JOINT | BARBELL SQUAT | DEADLIFT |
| HAMSTRINGS | LEG CURL | LEG CURL |
| ABDOMINALS | WEIGHTED CRUNCHES | ABDOMINAL MACHINE |
Workout #4: One of Everything
A combination of high, medium, and low repetitions in a lower body workout consisting of ten different exercises performed to volitional muscular fatigue, including the abdominals.
Specifics:
- Goblet squat = Deep squat while holding a single dumbbell at chest level, maintaining an upright back position.
- Plate squat = Deep squat while holding a weight plate at chest level, maintaining an upright back position.
- Squat = any barbell, Smith machine, or other standing squat.
- Stiff-leg deadlift = barbell, dumbbell, or plate-load machine.
- Lunge = barbell, dumbbell, or Smith machine.
- Deadlift = trap bar, dumbbell, or machine.
- Calves = any calf exercise.
- Rest between sets = 2:00 – 3:00.
| Exercise order format | Example A | Example B |
|---|---|---|
| GOBLET or PLATE SQUAT | DUMBBELL GOBLET SQUAT | WEIGHT PLATE SQUAT |
| DEAD LIFT | TRAP BAR DEADLIFT | MACHINE DEADLIFT |
| LEG EXTENSION | LEG EXTENSION | LEG EXTENSION |
| SQUAT | MACHINE SQUAT | BARBELL SQUAT |
| LUNGE | SMITH MACHINE LUNGE | DUMBBELL LUNGE |
| CALVES | DUMBBELL CALF RAISE | CALF MACHINE |
| LEG CURL | LEG CURL | LEG CURL |
| LEG PRESS | LEG PRESS | LEG PRESS |
| STIFF-LEG DEAD LIFT | D.B. STIFF-LEG DEAD LIFT | BAR STIFF-LEG DEADLIFT |
| ABDOMINALS | ABDOMINAL MACHINE | MEDICINE BALL SIT UPS |
Workout #5: 3 x 3
A lower body workout performed by alternating a multi-joint, hamstring, and another multi-joint exercise to volitional muscular fatigue for three rounds with no rest between each exercise and a 1:00 rest between rounds. An abdominal exercise completes the workout.
Specifics:
- Use either the same three exercises in the 3 rounds (Example A) or use three different exercises each round (Example B).
- No rest between the 3 exercises each round.
- Note the repetition range decrease from 10-14 to 8-12 and 6-10 when selecting appropriate resistances and working to volitional muscular fatigue.
- Complete the workout with an abdominal exercise.
| Exercise order format | Example A | Example B |
|---|---|---|
| MULTI-JOINT | SQUAT MACHINE | BARBELL SQUAT |
| HAMSTRINGS | LEG CURL | LEG CURL |
| MULTI-JOINT | LEG PRESS | LEG PRESS |
| MULTI-JOINT | SQUAT MACHINE | LEG PRESS |
| HAMSTRINGS | LEG CURL | STIFF-LEG DEADLIFT |
| MULTI-JOINT | LEG PRESS | DUMBBELL LUNGES |
| MULTI-JOINT | SQUAT MACHINE | DUMBBELL SQUAT |
| HAMSTRINGS | LEG CURL | GLUTE/HAMSTRING RAISE |
| MULTI-JOINT | LEG PRESS | DEADLIFT |
| ABDOMINALS | ABDOMINAL MACHINE | WEIGHTED SIT UPS |
