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Intermediate Lower 1: Barbell Back Squat & Romanian Deadlift

Intermediate lower body workout targeting quads, hamstrings, glutes, and calves with barbell and dumbbell movements.

60 min 5 exercises

The workout

  1. 1

    Barbell Back Squat

    3 × 12
  2. 2

    Dumbbell Romanian Deadlift

    3 × 12
  3. 3

    Step-Up with Knee Drive

    3 × 12
  4. 4

    Standing Calf Raise (Smith Machine)

    3 × 12
  5. 5

    Cable Crunch (Kneeling)

    3 × 15

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.