Lower Body Barbell Plan

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, beginner, strength training workout that uses only a barbell and is all lower body focus. The idea is two follow this plan twice weekly on your "off-days" when you're not working the upper body.

The individual workout sessions look like this:

Session 1: Warm-up five minutes on the bike. A total of 6 exercises where the first two count as a warm-up. Four leg exercises. Workout time is about 52-minutes.

Session 2: Warm-up five minutes on the bike. This training day offers 7 total exercises where the first two are used as a warm-up. Four exercises are for the hips and legs while the last exercise targets the calf muscles. Workout time is about 50-minutes.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1 8 exercises, 38 mins

Indoor Cycling	1x0 reps • 5m	rest: 30s
Abdominal Hip Roll	1x0 reps • 40s	rest: 30s
Scorpion	1x0 reps • 45s	rest: 30s
Barbell Stiff-Leg Deadlift	3x8,6,6 reps	rest: 120s
Barbell Front Squat	4x8 reps	rest: 120s
Barbell Lunge	3x8 reps	rest: 120s
Barbell Standing Calf Raise	3x12 reps	rest: 60s
Indoor Cycling	1x0 reps • 5m	rest: 60s

Workout 2 9 exercises, 30 mins

Indoor Cycling	1x0 reps • 4m	rest: 30s
Scorpion	1x0 reps • 35s	rest: 30s
Mountain Climber	1x0 reps • 30s	rest: 30s
Barbell Clean Deadlift	3x6 reps	rest: 90s
Barbell Single-Leg Squat	3x8,6,6 reps	rest: 75s
Barbell Squat	3x8 reps	rest: 120s
Barbell Step-Up	1x10 reps	rest: 60s
Barbell Seated Calf Raise	3x15 reps	rest: 60s
Indoor Cycling	1x0 reps • 4m	rest: 30s