No more weak or small legs! This squat program via Steve Shaw at MuscleandStrength.com will increase both your leg size and squat strength. Warning — this program is not for beginners, you should be able to squat using 225 or more.
The program involves two leg/squat workouts a week meaning it fits best within an upper/lower or body part split.
Workout #1
Squats and Legs Routine
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 5 | 1, 2, 3, 4, 5+ |
| Squats | 2 | 12, 20 |
| Leg Curls | 5 | 12 |
| Seated Calf Raises | 4 | 15-20 |
Workout #2
Squats and Leg Routine
| Exercise | Sets | Reps |
|---|---|---|
| Paused Squats | 4 | 5 |
| Leg Press | 4 | 20 |
| ROmanian Deadlifts | 4 | 5 |
| Standing Barbell Calf Raises | 4 | 5-8 |
- 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 five sets. Perform a single rep set, rest 2-4 minutes, then perform a two rep set with the same weight. Continue using the same rest period between sets.
When reaching your final set, perform as many reps as you comfortably can but don't push until failure. When you feel your exercise form start to slip stop the set immediately.
When you are able to perform seven 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.
Drop the weight by an additional 12.5% and attempt a 20 rep set of squats.
- Paused Squats
Once in the hole of the squat, count one thousand one and then proceed to complete the rep. Perform this pause during every rep.
- 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.
