Lower Body workout: Quads (Bodyweight Squat), Push-up and 4 more
A lower body day of 6 exercises and 14 working sets, built by a SPLYT user and published without their name. It takes about 30 minutes and uses bodyweight and barbell.
Most of the work goes to the quads (5 sets), chest (3 sets), abs (2 sets). It opens with quads (bodyweight squat) and finishes with glute bridge march.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Quads (Bodyweight Squat)Quads- Sets
- 3
- Reps
- 15, 12, 12
- Rest
- —
Push-upChest- Sets
- 3
- Reps
- 12, 10, 10
- Rest
- —
Power Point PlankAbs- Sets
- 2
- Reps
- 60
- Rest
- —
Barbell LungeQuads- Sets
- 2
- Reps
- 12
- Rest
- —
Barbell Bent Over RowUpper back- Sets
- 2
- Reps
- 12
- Rest
- —
Glute Bridge MarchGlutes- Sets
- 2
- Reps
- 15
- Rest
- —
Sets per muscle
14 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Equipment: Bodyweight · Barbell
Questions
How many sets is this lower body workout?
14 working sets across 6 exercises: 3 of quads (bodyweight squat), 3 of push-up, 2 of power point plank, 2 of barbell lunge, 2 of barbell bent over row and 2 of glute bridge march. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
More routines
- Back and Biceps workout: Bench Pull-ups, Barbell Bent Over Row and 4 more
- Back and Biceps workout: Pull-up, Barbell Bent Over Row and 5 more
- Chest and Back workout: Barbell Bench Press, Pull-up and 4 more
- Chest and Back workout: Dumbbell Bench Press, Lever Seated Fly and 6 more
All routines → · Lower body workouts → · Upper lower split →
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.