Upper/Lower Split - Lower Day

The lower-body day of a 4-day upper/lower split, delivering ~3-6 sets per muscle. Pair with the upper day twice weekly. Duration is a default you can change.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Barbell Back Squat
4 sets x 6-10 reps, ~2-3 min rest
Primary squat.
2
Romanian Deadlift
3 sets x 8-12 reps, ~2 min rest
Hip hinge.
3
Bulgarian Split Squat
3 sets x 8-12 reps/leg, ~90 sec rest
Unilateral quad/glute.
4
Leg Curl
3 sets x 10-15 reps, ~75 sec rest
Hamstring isolation.
5
Standing Calf Raise
4 sets x 10-15 reps, ~60 sec rest
Calves.
6
Plank
3 sets x 30-60 sec, ~60 sec rest
Core.

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