Workout Routine

Squat 🚀 🚀

by Albertkwek92

This is a 5 weeks program, with 2 leg days per week, alternating between volume and strength work.

Workouts

Volume 1

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
120 sec

Hang clean

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
120 sec
2
75% 1RM
5
120 sec
3
75% 1RM
5
120 sec

squat

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

front squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

leg press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

calf raise

3 sets

Strength 1

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
120 sec
2
70% 1RM
5
120 sec
3
70% 1RM
5
120 sec

Hang clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec

squat

1 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec

trap bar deadlift

3 sets

Nordic Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec

Nordic Hamstring Curl

2 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lunge

3 sets

Volume 2

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
100 sec

Hang clean

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
120 sec
2
75% 1RM
5
120 sec
3
75% 1RM
5
120 sec
4
75% 1RM
5
120 sec
5
75% 1RM
5
120 sec

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

front squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

romanian deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

calf raise

4 sets

Strength 2

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec

Hang clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
100 sec

squat

1 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

trap bar deadlift

4 sets

Nordic Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec

Nordic Hamstring Curl

2 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

lunge

4 sets

Volume 3

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3 +
amrap
120 sec

Hang clean

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
120 sec
2
80% 1RM
4
120 sec
3
80% 1RM
4
120 sec
4
80% 1RM
4
120 sec

squat

4 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec
6
–
–
8
120 sec
7
–
–
8
120 sec
8
–
–
8
120 sec

front squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec
6
–
–
5
120 sec

romanian deadlift

6 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec
5
–
–
12
120 sec

leg press

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec
5
–
–
12
120 sec

calf raise

5 sets

Strength 3

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
120 sec
2
75% 1RM
5
120 sec
3
75% 1RM
5
120 sec

Hang clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec

squat

1 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec

trap bar deadlift

5 sets

Nordic Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Nordic Hamstring Curl

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

lunge

5 sets

Volume 4

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
100 sec

Hang clean

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3
120 sec

squat

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

front squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
120 sec
2
–
–
4
120 sec
3
–
–
4
120 sec
4
–
–
4
120 sec
5
–
–
4
120 sec

romanian deadlift

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

calf raise

4 sets

Strength 4

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
120 sec
2
80% 1RM
4
120 sec
3
80% 1RM
4
120 sec

Hang clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
92% 1RM
3
120 sec

squat

1 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
120 sec
2
–
–
4
120 sec
3
–
–
4
120 sec
4
–
–
4
120 sec

trap bar deadlift

4 sets

Nordic Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Nordic Hamstring Curl

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lunge

3 sets

Volume 5 - 1 RPM for Hang clean

Hang clean

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
80% 1RM
3
150 sec
3
90% 1RM
1
180 sec
4
105% 1RM
1
180 sec

Hang clean

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3 +
amrap
120 sec

squat

1 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

front squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
120 sec
2
–
–
4
120 sec
3
–
–
4
120 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

leg press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

calf raise

3 sets

Strength 5 - 1 RPM Test

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
80% 1RM
3
180 sec
3
90% 1RM
1
200 sec
4
105% 1RM
1
200 sec

squat

4 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec

trap bar deadlift

3 sets

Nordic Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec

Nordic Hamstring Curl

2 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lunge

3 sets