The routine
Lower body · 4-day split
- Barbell Squat 4 × 8
- Romanian Deadlift 4 × 8
- Leg Press 3 × 12
- Lying Leg Curls 3 × 12
- Leg Extensions 3 × 15
- Standing Calf Raises 4 × 15
Best paired with the upper day for a 4-day split.
Upper / Lower Split (Lower Day)
Lower body · 4-day split
This is the lower day of the upper/lower split. It pairs a knee-dominant squat with a hip-dominant Romanian deadlift, then adds machine work for the quads, hamstrings, and calves.
Run it twice a week alongside the upper day so each muscle is trained about twice weekly. Add weight on the squat and deadlift whenever you complete all your sets.
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How is the lower day structured?
One heavy squat, one hip hinge for the hamstrings and glutes, then accessory machine work. This covers every lower-body muscle in a single session, twice a week on an upper/lower split.
Do I need to deadlift on lower day?
A hip hinge like the Romanian deadlift is valuable for the hamstrings and glutes. If you deadlift heavy elsewhere, keep the reps here higher and the load moderate.
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