Workout Routines

The New Bodybuilding Workout: Build up your lower body on day 4

Test your quads, hamstrings, calves, and abs on the last day of this workout program.

Fit man doing plank
Paper Boat Creative / Getty
Paper Boat Creative / Getty
Duration 30
Exercises 7
Equipment Yes

We know you probably don't plan to strut on stage during the Olympia any time soon. But that doesn't mean you can't get huge benefits from having the physique of a bodybuilder. With a diced midsection and lower body, you'll be more athletic and build up your endurance so you can handle whatever life throws at you. 

A quick reminder: For next week, repeat the four workouts in the New Bodybuilding Workout Program in order, using heavier weights if you can handle them. After four weeks, you should start seeing the results of your hard work. 


Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. Exercises marked with a letter (5A and 5B, for example) are done in sequence. Perform one set of A, then one set of B, then rest. Repeat for all the prescribed sets.

For more lower-body workouts:

Check out the MMA lower-body power workout, the 30 best leg exercises of all time, and the 10-minute HIIT workout to target your lower body.

For a complete archive of our daily quick-hit routines, go to

Today's Workout The New Bodybuilding Workout: Day 4

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
8-12, 8-12, 20 reps
30 sec. rest

Exercise 2.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
8-12, 8-12, 20 reps
30 sec. rest

Exercise 3.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
8-12 (each leg) reps
30 sec. rest

Exercise 4.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
3 sets
8-12 (each leg) reps
30 sec. rest

Exercise 5.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
15-20 reps
30 sec. rest

Exercise 6A.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
3 sets
15-20 (each side) reps
0 sec. rest

Exercise 6B.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
Hold for 60 sec. reps
60 sec. rest