Below is a lower body session designed for the intermediate lifter. A large focus of this session emphasises strength and size of the posterior parts of the lower body being the hamstrings, glutes and lower back. If you are not used to this kind of training, your glutes should be sore the following days and should burn throughout the training session. If you are looking to cover pretty much all of the musculature of your legs in one session, this is the perfect one for you.

Intermediate

A1) Front Squat 5×3 (leaving 2-3 reps in the tank after each set)

B1) Romanian Deadlift 4×8 (controlled lowering phase)

C1) Hip Thrust w/ Band Around Knees 3×12-15

Make sure the band around the knees provides a small resistance where you have to work to keep your knees out against the band.