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WORKOUT TEMPLATE

Beginner Lower Body

A practical lower-body workout covering quads, glutes, hamstrings, and calves.

Category
legs
Level
beginner
Estimated time
40 min
Exercises
5
Total sets
13

Workout flow

Exercise 1

Leg Press

3 sets
Target reps
Set 1: 10Set 2: 10Set 3: 10
Primary muscles
quads, glutes

Exercise 2

Hip Thrust

2 sets
Target reps
Set 1: 10Set 2: 10
Primary muscles
glutes

Exercise 3

Leg Curl

3 sets
Target reps
Set 1: 12Set 2: 12Set 3: 12
Primary muscles
hamstrings

Exercise 4

Leg Extension

2 sets
Target reps
Set 1: 12Set 2: 12
Primary muscles
quads

Muscles worked

  • hamstrings1 primary, 2 secondary, 3 total
  • glutes2 primary, 0 secondary, 2 total
  • quads2 primary, 0 secondary, 2 total
  • calves1 primary, 0 secondary, 1 total

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