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2 DAY SQUAT WORKOUT
FOR IMPROVED SIZE & STRENGTH
No more weak and small legs. This squat
specialization program will have you
hammering your wheels twice a week, bringing
up both your leg size and squat strength.
Link to Workout: https://www.muscleandstrength.com/
Main Goal: Build Muscle
Training Level: Intermediate
Program Duration: 8 Weeks
Days Per Week: 2 Days
Time Per Workout: 45-60 Mins
Equipment: Barbell, Machines
Author: Steve Shaw
workouts/squat-workout-improved-size-strength
Monday
Exercise
Sets
Reps
Squats
5
1, 2, 3, 4, 5+*
High Rep Squats
2
12, 20**
Leg Curls
5
12
Seated Calf Raises
4
15 - 20
*1, 2, 3, 4, 5+ Squats: Start w/ a weight that is about 75% of your 1 Rep Max. You will use this same weight for all
5 sets. When you are able to complete 7 reps, add more weight 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 & drop it by 12.5% for your 12 rep set. If you
can’t complete 12 total reps, move on. Drop the weight by an additional 12.5% & attempt a 20 rep set.
Thursday
Exercise
Sets
Reps
Paused Squats
4
5
Leg Press
4
20
Romanian Deadlifts
4
5
Standing Barbell Calf Raises
4
5-8
MUSCLEANDSTRENGTH.COM