Workout · Strength
45-Minute Lower Body Strength
Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.
Length
45 min
Level
Intermediate
Format
Straight sets
Equipment
Barbell, Dumbbells, Bench
Your session
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This is the main lower-body day in our strength programmes. Strong legs make every run and station easier.
Work up to sets that feel like an 8 out of 10. Leave the ego at the door on single-leg work.
Warm-up
Easy pace, build gradually
- 1Rowing Machine3 min
Easy, conversational pace
- 22 × 5 each side
- 31 × 8 each side
- 41 × 8 reps
Main lifts
Rest 2–3 minutes
- 14 × 5 repsRest 2m 30s
- 23 × 5 repsRest 3 min
Accessories
Rest 60–90 seconds
- 13 × 8 each legRest 1m 15s
- 23 × 10 repsRest 1m 15s
- 32 × 8 each legRest 1 min