Workout Routine

Free

Squat 🚀 🚀

by Albertkwek92

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

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Volume 1

Hang clean

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

Hang clean

1×3

squat

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

squat

3×5

front squat

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

front squat

3×10

romanian deadlift

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

romanian deadlift

3×6

leg press

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

leg press

3×15

calf raise

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

calf raise

3×15

Strength 1

Hang clean

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

Hang clean

3×5

squat

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

squat

1×5

trap bar deadlift

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

trap bar deadlift

3×6

Nordic Hamstring Curl

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

Nordic Hamstring Curl

2×5

lunge

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

lunge

3×12

Volume 2

Hang clean

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

Hang clean

1×2

squat

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

squat

5×5

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

5×10

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

4×6

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

4×15

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

4×15

Strength 2

Hang clean

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

Hang clean

3×5

squat

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

squat

1×3

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

4×6

Nordic Hamstring Curl

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

Nordic Hamstring Curl

2×5

lunge

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

lunge

4×12

Volume 3

Hang clean

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

Hang clean

1×3+

squat

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

squat

4×4

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

8×8

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

6×5

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

5×12

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

5×12

Strength 3

Hang clean

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

Hang clean

3×5

squat

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

squat

1×5

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

5×5

Nordic Hamstring Curl

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

Nordic Hamstring Curl

3×5

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

5×10

Volume 4

Hang clean

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

Hang clean

1×2

squat

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

squat

3×3

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

4×6

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

5×4

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

4×12

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

4×12

Strength 4

Hang clean

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

Hang clean

3×4

squat

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

squat

1×3

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

4×4

Nordic Hamstring Curl

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

Nordic Hamstring Curl

3×5

lunge

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

lunge

3×10

Volume 5 - 1 RPM for Hang clean

Hang clean

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

Hang clean

4 sets

squat

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

squat

1×3+

front squat

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

front squat

3×5

romanian deadlift

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

romanian deadlift

3×4

leg press

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

leg press

3×10

calf raise

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

calf raise

3×10

Strength 5 - 1 RPM Test

squat

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

3×3

Nordic Hamstring Curl

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

Nordic Hamstring Curl

2×5

lunge

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

lunge

3×8