Squat Specialization

Heavy Squat

Build muscleFull gym4 daysIntermediate

This is the Heavy Squat workout from the Squat Specialization plan. It trains Quads and Calves across 5 exercises, and takes roughly 70 to 85 minutes.

You open with Barbell Back 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.

The workout

Exercise	Sets × Reps
Barbell Back Squat	4 × 8
Barbell Paused Squat	3 × 10
Leg Press	3 × 10
Leg Extension	3 × 12
Standing Calf Raise	3 × 12

Other workouts in this plan

Heavy Squat Upper Front Squat Day Accessories

Run Squat Specialization in SUUPRFree. Loads the full plan, tracks every set.