Bodybuilding - Legs Workout
This was the lower-body day: simple, heavy enough to matter, and easy to repeat at home without turning the session into a complicated program.
Because this was a home workout, the exercise choices stay practical: dumbbells where they fit, a barbell when useful, and bodyweight movements when they do the job.
Start with the big lifts, then move into unilateral work, calves, and lower-back/core work. Keep the deadlift crisp; this workout is for building, not testing a max.
The Workout
| Muscle | Exercise | Reps & Sets |
|---|---|---|
| Legs | Barbell Squat | 4 x (15, 13, 12, 10) |
| Legs | Deadlift | 4 x (15, 13, 12, 10) |
| Legs | Hip Thrust | 4 x (15, 13, 12, 10) |
| Legs | Reverse Lunge | 4 x (15, 13, 12, 10) each leg |
| Legs | Calf Raises | 3 x (15, 12, 10) |
| Core | Superman | 3 x (15, 12, 10) |
Notes
- Barbell squats set the tone. Use a depth you can control without folding forward.
- Deadlifts should stay smooth and technical. If form slips, reduce the load.
- On reverse lunges, keep the front foot planted and drive through the full foot.
- Calf raises work better with a pause at the top and a slow stretch at the bottom.
Reference
Each linked exercise in the table points to its MuscleWiki demo page.