- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week2
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
I've always been a powerbuilder at heart. I love to chase after muscle size, and have the sheer strength to back it up.
If you're like me, then you may want to give this squat workout a try. It's not a program for beginners. If you can squat using 225 or more for reps, then give this a try.
The program involves two leg/squat workouts a week. It fits best within an upper/lower split or a body part split. If using a body part split, you may want to consider the following template:
- Monday - Leg Workout #1
- Tuesday - Chest and Arms
- Thursday - Leg Workout #2
- Friday - Back and Shoulders
There are many ways to structure your training, so if this split doesn't appeal to you, utilize something that does.
Keep in mind that this is a squat and leg specialization routine. Training is split into 2 workouts for a reason. For maximum effectiveness they should not be combined.
When using an upper/lower split that involves deadlifts, I suggest performing deadlifts first before moving on to squat and leg training. You don't want to attempt deadlifts when your legs feel like rubber. Get them out of the way and move on.
Squat Workout Notes
1, 2, 3, 4, 5+ Squats. Start with a weight that is about 75% of your one rep max. You will use this same weight for all 5 sets.
Perform a single rep set, rest 2-4 minutes, then perform a 2 rep set with the same weight. Continue using the same rest period between sets.
When you reach your final set, perform as many reps as you comfortably can. Don't push until failure. When you feel your exercise form start to slip, or feel like you might fail on the next rep, stop the set.
When you are able to perform 7 or more reps on this set, add 5 pounds to the bar the next time you perform the 1, 2, 3, 4, 5+ protocol.
12 & 20 Rep Squat Sets. Take your 1, 2, 3, 4, 5+ weight and drop it by 12.5%. Use this for your 12 rep set. If you can't complete 12 total reps, move on. Hitting the rep goal isn't as important as trying.
Next, drop the weight by an additional 12.5% and attempt a 20 rep set of squats.
Here is an example. Let's say you are using 300 pounds for your 1, 2, 3, 4, 5+ sets. Workout #1 would look like this:
- 300 pounds x 1, 2, 3, 4, 5+ reps
- 265 pounds x 12 reps (minus about 12.5%, rounded up)
- 225 pounds x 20 reps (minus an additional 12.5%)
Paused Squats. Once in the hole of the squat, count one thousand one, and then complete the rep. Perform this pause during every rep.
Paused squats are deceptively brutal. You have been warned.
Standing Calf Raises. You will want to use straps for this. Hold a barbell in front of you, like you were about to shrug, and perform calf raises. Go as heavy as possible.
Adding Weight. Add weight when you can for these exercises. Progressive overload drives muscle and strength gains.
|Squats and Legs Routine|
|Squats||5||1, 2, 3, 4, 5+|
|High Rep Squats||2||12, 20|
|Seated Calf Raises||4||15-20|
|Squats and Legs Routine|
|Standing Barbell Calf Raises||4||5-8|