Gym & Barbell Splits · Barbell & Dumbbells · Advanced

Legs Day: Heavy Squat, RDL & Calves

The foundational lower body workout of the PPL framework. Combines bilateral barbell squatting, Romanian deadlifts for the hamstrings, unilateral lunging, and calf loading.

Workout Routine Schedule (5 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Barbell Bench Squat

quads · barbell · 5 Sets × 5 reps · 180s rest

Set the barbell across the upper traps, brace deep intra-abdominal pressure, and break at hips and knees simultaneously.

Done Swap

#2

Barbell Romanian Deadlift

glutes · barbell · 4 Sets × 8 - 10 reps · 90s rest

Lower the barbell down the shins while keeping the lats tight and hips reaching back until deep hamstring tension is felt.

Done Swap

#3

Barbell Clean-Grip Front Squat

glutes · barbell · 3 Sets × 8 - 10 reps · 90s rest

Clean-grip front squat focusing on anterior quad loading and upright torso posture.

Done Swap

#4

Bodyweight Drop Jump Squat

glutes · body weight · 3 Sets × 12 reps · 60s rest

Bodyweight jump squats to exhaust fast-twitch motor units with high speed.

Done Swap

#5

Bodyweight Incline Side Plank

abs · body weight · 3 Sets × 45 sec · 45s rest

Lateral plank to stabilize the hip abductors and lumbar core.

Done Swap