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workouts

Squat Workout #1

April 11, 2013 | 0 Comments

Exercise 1: Barbell Back Squat

You want to be using the same amount of speed and power as if you are squatting your personal best each rep, no matter how light the weight is. Ensure your form is perfect for each and every rep. Make sure you stop and reset each rep. Squat down until you break parallel and explode up.

Set 1: Warm up with a light weight for 10 reps.

Set 2: Warm up with a heavier weight for 10 reps.

Sets 3 – 5: Working sets. Aim to hit 5 reps with every set, progressively increasing the weight with each set.

Set 6: 4th working set. Increase the weight again and aim for a set of 3 reps.

Set 7: 5th working set. Increase the weight again and try for your 1 rep max.

*Rest as long as is needed between the heavier sets*

Exercise 2: Barbell Front Squat

Rest the barbell across your front delts using either a clean grip or cross armed grip. Ensure your form is perfect for each and every rep. Make sure you stop and reset each rep. Squat down until you break parallel and explode up. Use the first few sets to find your working set weight. It may take 2-3 sets to warm up to a weight where you fail at 8 reps and can get no more. Then use this weight to do 4 set of 8 reps keeping the weight the same through all 4 sets.

*Rest 2-3 mins between working sets*

Exercise 3: Dumbell Stiff-Legged Deadlift

Using dumbbells for this exercise instead of a barbell allows you to get a greater range of motion, so make sure you go deep on each and every rep and take advantage of this. 

Set 1: Warm up with a light weight for 15 reps.

Set 2: Warm up with a heavier weight for 12 reps.

Set 3: First working set. Use enough weight to cause failure between 8-10 reps.

Set 4: Second working set. Increase the weight to cause failure between 6-8 reps.

Set 5: Third working set. Keep the weight from set 4 and fail between 6-8 reps.

Set 6: Fourth working set. Keep weight from set 4 and fail between 6-8 reps, then drop to half the weight again for another 10 reps (drop set).

*Rest 1 minute between sets*

Exercise 4: Barbell Walking Lunges

Rest the barbell across your upper back as you would with your barbell squats. Ensure your form is perfect for each and every rep. Make sure you stop and reset each rep. Use the first few sets to find your working set weight. It may take 2-3 sets to warm up to a weight where you fail at 8 reps on each leg (16 steps) and can get no more. Then use this weight to do 4 sets of 8 reps on each leg (16 total steps) keeping the weight the same through all 4 sets.

*Rest 2-3 mins between working sets*

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