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 each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Barbell Bench Squat

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

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

Set 1 5 reps

Set 2 5 reps

Set 3 5 reps

Set 4 5 reps

Set 5 5 reps

All Done Swap

#2

Barbell Romanian Deadlift

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

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

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#3

Barbell Clean-Grip Front Squat

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

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

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

All Done Swap

#4

Bodyweight Drop Jump Squat

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

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

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

All Done Swap

#5

Bodyweight Incline Side Plank

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

Form Tip: Lateral plank to stabilize the hip abductors and lumbar core.

Set 1 45 sec

Set 2 45 sec

Set 3 45 sec

All Done Swap