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The 100-Rep Squat Workout

Build functional lower-body strength with this four-week training program.
Lower body workout for hypertrophy
Beth Bischoff

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

“The 20-rep squat protocol has packed more mass on lifters' thighs than just about any program out there,” says Contreras.

Furthermore, a study published in the Journal of Applied Physiology suggests that muscle grows to the same extent when you push lighter weights to failure as it does when you lift heavy loads to failure.

Become a better athlete and build lower-body muscle in just four weeks with this high-volume leg training program. 


Do this training program on Mondays and Thursdays for the next 28 days. Use no more than 95 pounds the first week. Rest 45 seconds between sets of squats. Perform exercises 2A and 2B with 45 seconds rest after you’ve completed each back-to-back move.

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