Sample Lower Body Workout : Barbell Back Squat: 3-5 sets of 6-8 reps. Romanian Deadlift: 2-4 sets of 8-10 reps. Bulgarian Split Squat: 2-4 sets of 6-10 reps. Glute Ham Raise: 2-4 sets of 8-12 reps. Standing Single Leg Calf Raise: 2-4 sets of 6-10 reps. Seated Calf Raise: 2-4 sets of 10-15 reps.