Lower Body Workouts With Plate

Plate-oriented lower-body workouts using squat, hinge, lunge, and calf patterns with clear RIR targets, realistic kilogram loading examples, and simple progression rules for steady strength and hypertrophy progress.
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Workout 1

4 exercises12 sets

Lower Body Plate-Loaded Foundation

Quadriceps, Hamstrings, Glutes, Calves

A lower-body template built around plate-loaded bilateral and unilateral patterns, using straight working sets, repeatable RIR targets, and conservative week-to-week load progression.

  1. 1
    Barbell Back Squat (Plate-Loaded)
    anatomy
    anatomy
    1Exercise

    Barbell Back Squat (Plate-Loaded)

    Rest 3m

    • 18 reps x 50 kgRIR 3
    • 28 reps x 50 kgRIR 2
    • 38 reps x 50 kgRIR 1

    Brace before each rep, sit between hips, and keep whole-foot pressure. Stop each set with 1-2 reps in reserve.

  2. 2
    Romanian Deadlift (Plate-Loaded)
    anatomy
    2Exercise

    Romanian Deadlift (Plate-Loaded)

    Rest 2m 30s

    • 110 reps x 42.5 kgRIR 3
    • 210 reps x 42.5 kgRIR 2
    • 310 reps x 42.5 kgRIR 1

    Hinge with a soft knee bend, keep bar close to legs, and stop descent when lumbar position can no longer stay neutral.

  3. 3
    Reverse Lunge (Plate-Loaded)
    anatomy
    anatomy
    3Exercise

    Reverse Lunge (Plate-Loaded)

    Rest 2m

    • 110 reps x 30 kgRIR 3
    • 210 reps x 30 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Step back long enough to keep front shin roughly vertical, maintain torso control, and drive through mid-foot on the front leg.

  4. 4
    Standing Calf Raise (Plate-Loaded)
    anatomy
    4Exercise

    Standing Calf Raise (Plate-Loaded)

    Rest 1m 30s

    • 112 reps x 35 kgRIR 3
    • 212 reps x 35 kgRIR 2
    • 312 reps x 35 kgRIR 1

    Use a controlled 2-1-2 tempo, pause briefly at the stretched bottom, and avoid bouncing.