Workout Routine

Free

Summer 2026

by elliotanderson

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Objectives: Increase lower body strength and size Increase torso depth

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Upper + Front Squat

front squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

Incline dumbell press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8

100 sec

Push ups

Set

Intensity

Weight

Reps

Rest time

1

–

–

5 +

amrap

100 sec

2

–

–

5 +

amrap

100 sec

3

–

–

5 +

amrap

100 sec

4

–

–

5 +

amrap

100 sec

Smith Calf Raises

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

4

–

–

10

150 sec

H Lower + Upper Superset

front squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

3

–

–

5

150 sec

4

–

–

5

150 sec

lunge

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

Hyperextensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

150 sec

2

–

–

12

150 sec

3

–

–

12

150 sec

4

–

–

12

150 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

Push ups

Set

Reps

Rest time

1

5 +

amrap

100 sec

2

5 +

amrap

100 sec

3

5 +

amrap

100 sec

4

5 +

amrap

100 sec

Smith Calf Raises

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

4

–

–

10

150 sec

Upper + Lower

front squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

Incline Smith Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

Goblet squats

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

4

–

–

10

150 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

Push ups

Set

Intensity

Weight

Reps

Rest time

1

–

–

5 +

amrap

100 sec

2

–

–

5 +

amrap

100 sec

3

–

–

5 +

amrap

100 sec

4

–

–

5 +

amrap

100 sec

Smith Calf Raises

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

4

–

–

10

150 sec