This is the Accessories workout from the Squat Specialization plan. It trains Quads, Hamstrings and Glutes across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Walking Lunge while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Walking Lunge | 3 × 10 |
 Romanian Deadlift | 4 × 8 |
 Leg Extension | 3 × 12 |
 Barbell Hip Thrust | 4 × 8 |
 Leg Curl | 3 × 12 |
