This is the Heavy Lower workout from the Power Building plan. It trains Quads, Back, Hamstrings and Calves across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in lower reps for strength. 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 |
|---|---|
 Barbell Back Squat | 5 × 5 |
 Deadlift | 5 × 5 |
 Barbell Good Morning | 5 × 5 |
 Leg Press | 4 × 6 |
 Standing Calf Raise | 3 × 8 |
