This is the Front Squat Day workout from the Squat Specialization plan. It trains Quads, Hamstrings and Calves across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Front Squat 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 |
|---|---|
 Barbell Front Squat | 4 × 8 |
 Hack Squat Machine | 3 × 10 |
 DB Bulgarian Split Squat | 3 × 10 |
 Leg Curl | 3 × 12 |
 Seated Calf Raise | 3 × 12 |
