Men Lower Body Workouts

Lower-body workouts for men built around squat, hinge, unilateral, and machine accessory patterns with evidence-informed effort targets, realistic kilogram load examples, and clear week-to-week progression.
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Workout 1

6 exercises18 sets

Men Lower Body Strength and Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Calves

A balanced lower-body template for men using heavy bilateral lifts, targeted accessory work, and repeatable RIR-based loading to improve size and strength.

  1. 1
    Barbell Back Squat
    anatomy
    anatomy
    1Exercise

    Barbell Back Squat

    Rest 2m 30s

    • 16 reps x 80 kgRIR 3
    • 26 reps x 80 kgRIR 2
    • 36 reps x 80 kgRIR 1

    Brace before each rep, keep mid-foot pressure, and control depth without losing lumbar position.

  2. 2
    Barbell Romanian Deadlift
    anatomy
    2Exercise

    Barbell Romanian Deadlift

    Rest 2m 30s

    • 18 reps x 70 kgRIR 3
    • 28 reps x 70 kgRIR 2
    • 38 reps x 70 kgRIR 1

    Hinge from hips with slight knee bend, keep bar close, and stop the descent before lumbar rounding.

  3. 3
    Machine Leg Press
    anatomy
    3Exercise

    Machine Leg Press

    Rest 2m

    • 110 reps x 160 kgRIR 3
    • 210 reps x 160 kgRIR 2
    • 310 reps x 160 kgRIR 1

    Keep hips and low back stable against the pad and avoid locking knees at the top.

  4. 4
    Dumbbell Walking Lunge
    anatomy
    anatomy
    4Exercise

    Dumbbell Walking Lunge

    Rest 1m 30s

    • 110 reps x 18 kgRIR 3
    • 210 reps x 18 kgRIR 2
    • 310 reps x 18 kgRIR 1

    Track the front knee over mid-foot and avoid pushing off the rear leg excessively.

  5. 5
    Seated Leg Curl
    anatomy
    5Exercise

    Seated Leg Curl

    Rest 1m 30s

    • 112 reps x 45 kgRIR 3
    • 212 reps x 45 kgRIR 2
    • 312 reps x 45 kgRIR 1

    Avoid hip lift off the pad and finish each rep with a brief hamstring squeeze.

  6. 6
    Standing Calf Raise
    anatomy
    6Exercise

    Standing Calf Raise

    Rest 1m 15s

    • 112 reps x 60 kgRIR 3
    • 212 reps x 60 kgRIR 2
    • 312 reps x 60 kgRIR 1

    Use a slow eccentric and avoid bouncing out of the bottom stretch.