On day three, your lower body will be the main objective of your workout, which includes exercises for – The quadriceps, the hamstrings, the glutes & the calves.
| Exercise | Sets | Reps | Rest Times |
| Barbell Back Squat / Barbell Front Squat / Leg Press | 7 | Warm up: 2×10 speed reps Working sets: 5,5,5,3 | 90 seconds between warm-up sets 4 minutes between 5-rep sets 5 minutes between 3-rep sets |
| Barbell Romanian Deadlift | 5 | 5,5,5,3,3 | 4 minutes between 5-rep sets 5 minutes between 3-rep sets |
| Barbell Hip Thrusts | 4 | 6 reps | 4 minutes |
| Standing calf raises | 5 | 8-10 reps | 3 minutes |
Course: Get Strong Challenge – The Big 3