Workout Plans
2017 Starter's Guide Workout thumbnail

Day 3 : Lower Body

Exercises 7
Equipment Yes

Complete warmup circuit two times through before starting workout.

For each A and B exercise pairing (i.e., 1A and 1B, 2A and 2B, etc.), alternate between the two exercises one set at a time—similar to supersets, except follow the dedicated rest periods between exercises.

Exercise 1A

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
4 sets
6 reps
2-3 min rest
Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult.

Exercise 1B

Hanging Knee Raise You'll need: Pullup Bar How to
Hanging Knee Raise thumbnail
3 sets
10 reps
2-3 min rest

Exercise 2A

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
4 sets
6 reps
2-3 rest
Can also use a barbell or dumbbells. Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult.

Exercise 2B

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
4 sets
15-20 reps
2-3 min rest

Exercise 3A

Walking Dumbbell Lunge You'll need: Dumbbells How to
Walking Dumbbell Lunge thumbnail
3 sets
10* reps
2-3 min rest
*Per leg

Exercise 3B

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
3 sets
10-12 reps
2-3 min rest

Exercise 3C

Kneeling Ab Wheel You'll need: Ab Wheel How to
Kneeling Ab Wheel thumbnail
2 sets
10 reps
2-3 min rest
Comments