Gym Free Weights Lower Body Strength — Progression 43

40-minute intermediate strength session focused on lower body strength. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and a

Duration

40 min

Difficulty

intermediate

Equipment

bar pad, barbell, bench, dumbbells, leg curl machine, squat rack

Muscle groups

calves, glutes, hamstrings, quads

Exercises

1. 1. Barbell back squat

   3 sets · 10-12 reps

   Set safeties, brace torso and squat within controlled range. Rest 45-90 seconds between sets as needed.

2. 2. Barbell hip thrust

   3 sets · 10-12 reps

   Support upper back on bench and finish with ribs down. Rest 45-90 seconds between sets as needed.

3. 3. Seated leg curl

   3 sets · 10-12 reps

   Adjust machine to fit and bend knees without lifting hips. Rest 45-90 seconds between sets as needed.

4. 4. Standing calf raise

   3 sets · 10-12 reps

   Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.

5. 5. Dumbbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.