Build to a challenging top set that leaves 1-2 reps in reserve, then drop the load for crisp back-off sets. Accessory work should be controlled and smooth; if needed, reduce the barbell percentages, swap reverse lunges for split squats, and keep the RDLs lighter so you can finish with perfect positions. This is a great lower-body strength day for lifters who want quality volume without burying their recovery. Inspired by today's trends — ACSM Fitness Trends.
- 1 Back Squat
- 5 Back Squat
- 4 Romanian Deadlift
- 10 Bulgarian Split Squat
- 8 Barbell Hip Thrust
- 15 Standing Calf Raise
EQUIPMENT
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More Strength workouts
Back Day
Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Upper Body / Posterior Chain Strength
Squat + Overhead Press · Reverse Lunge + Hammer Curl · RDL + Back Raise · Loaded Bear + Renegade Row