Glute day
Hip thrust first, then hinges and lunges. A lower day that leaves the quads alone.
The workout
- Hip thrust4 × 8-10
- Romanian deadlift3 × 8-12
- Walking lunge3 × 10/side
- Cable kickback3 × 12-15
- Crunch3 × 15
Credit where it is due
This workout is a Kohlrabi original.
More workouts
- Leg day, quad focus
Squat first, then leg press and lunges while your legs still work.
- Lower-body basics
A simple lower session with room to progress load or reps.
- Arnold Golden Six
Six compound movements, three nonconsecutive days a week. Add weight when you can complete all prescribed reps.