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Squat Day

A strength day built around the back squat: five heavy sets of five, backed up by front squats, Romanian deadlifts and leg press. Rest fully and add weight when every rep is clean.

11exercises

56min

23sets

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Start workout

Training flow

Warm-up 3 exercises

Leg Swings

1 sets 10 reps Hamstrings

rest 10s

World's Greatest Stretch

1 sets 3 reps Quadriceps

rest 10s

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 30s

Main 5 exercises

Barbell Back Squat

5 sets 5 reps Quadriceps

rest 180s

Barbell Front Squat

3 sets 3-5 reps Quadriceps

rest 150s

Barbell Romanian Deadlift

3 sets 6-8 reps Hamstrings

rest 120s

Leg Press

3 sets 6-8 reps Quadriceps

rest 120s

Hanging Leg Raise

3 sets 6-8 reps Abs

rest 75s

Cool-down 3 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Pigeon Pose

1 sets 45s Glutes

rest 10s

Seated Hamstring Stretch

1 sets 30s Hamstrings

rest 10s