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Men’s Training · Full body

Men’s Muscle: Lower Emphasis

A men-focused muscle session balancing upper, lower, and total-body patterns with controlled repetitions. This edition emphasizes lower-body volume.

Preview the exercises
GoalBalanced muscle-building practice without max-effort pressure · lower-body volume
LevelReturning or intermediate
Duration40–55 min
Exercises5

BEFORE YOU START

Equipment and structure

Dumbbells · Bench · Band or cable station · Optional machines

Men FocusedMuscleFull BodyControlledLower Body Volume

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Dumbbell Romanian Deadlift

    4 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep the weights close to your legs.
    • Push your hips back with softly bent knees.
    • Stop before your back position changes, then stand tall.
  2. 02

    Band Face Pull

    3 sets · 12–15 · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Anchor the band around face height.
    • Pull toward eyebrow level with elbows apart.
    • Finish without shrugging or jutting the head forward.
  3. 03

    Alternating Heel Tap

    3 sets · 8–12 / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Lie with knees bent.
    • Brace gently before moving one heel.
    • Tap only as far as the low back stays comfortable and steady.
  4. 04

    Dumbbell Floor Press

    3 sets · 8–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set your shoulder blades gently against the floor.
    • Keep your wrists stacked over your elbows.
    • Pause softly when your upper arms meet the floor.
  5. 05

    Bent-Knee Side Plank

    3 sets · 20–30 sec / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stack elbow below shoulder.
    • Keep knees bent and hips forward.
    • Lift only as high as you can hold without shoulder discomfort.