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Barbell & Kettlebell Muscle Growth →

Lower Body Power

Kick off your 28-day journey with this beginner-friendly leg session! You'll build a solid foundation with two powerhouse moves — goblet squats and Romanian deadlifts — keeping things smooth, controlled, and all about nailing your form.

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

2

Hip Circle

1 set × 30s

3

Squat

2 sets × 10 reps, 10 reps

4

Deadlift (Romanian)

1 set × 10 reps

Main Workout

1

Squat (Goblet) - Kettlebell

3 sets × 9 reps, 9 reps, 9 reps

2

Deadlift (Romanian)

3 sets × 9 reps, 9 reps, 9 reps

3

Reverse Lunge

2 sets × 11 reps, 11 reps

4

Glute Bridge

2 sets × 11 reps, 11 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Seated Hamstring Stretch

1 set × 30s

3

Pigeon Pose

1 set × 30s

4

Child's Pose

1 set × 40s