This is the Heavy Squat workout from the Powerlifting Program plan. It trains Quads and Hamstrings across 4 exercises, and takes roughly 64 to 79 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 5 × 3 |
 Barbell Paused Squat | 3 × 3 |
 Leg Press | 3 × 8 |
 Leg Curl | 3 × 10 |
