pumping iron workout

A free workout inspired by the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the pumping-iron-workout.
This workout includes 2 sections (quads, hamstrings), 4 exercises, and 11 total sets.

quads

feet forward smith squats

4 sets of 6 reps

barbell split squats

3 sets of 10 reps

hamstrings

low bar good mornings

2 sets of 8 reps

seated leg curls

2 sets of 6 reps