This is the Lower workout from the Bodyweight Beginner Strength plan. It trains Quads, Glutes and Calves across 4 exercises, and takes roughly 64 to 79 minutes.
You open with Jump Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Jump Squat | 3 × 10 |
 Hip Thrust | 3 × 12 |
 Walking Lunge | 3 × 10 |
 Calf Raise | 3 × 15 |
