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The 100-Rep Squat Workout

Build functional lower-body strength with this four-week training program.

1. Barbell Squat
Sets: 4
Reps: 30, 30, 20, 20 

Drive your hips back and squat down until your thighs are parallel to the floor. Pause and return to the start.

2A. Barbell Romanian Deadlift
Sets: 2 
Reps: 10

Place a loaded barbell set at mid-thigh height in the rack. Grab the bar with a shoulder-width grip and step back. Brace your abs and drive your hips back until your trunk is nearly parallel to the floor. Squeeze your glutes and push your hips forward to return to the start.

2B. Barbell Hip Thrust
Sets: 2
Reps: 10

Sit on the floor and rest your back on a bench positioned parallel to the bar. Roll a loaded barbell up your thighs, so the bar sits on your hips. Squeeze your glutes and drive your heels into the floor to lift the barbell. Maintain a straight line through your shoulders, hips, and knees. Return to the start and repeat.

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