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Build a Stronger Lower Body with this Heavy Barbell Squat Workout!

Today’s…

workout of the day, we are going to be doing a Heavy Barbell Squat Workout. This workout is best done in the gym since we will be mainly focusing in barbell squat. 

Cardio…

For today’s cardio, we are going to do a light 5 minute walk or jog. This is a great way to get your heart rate up and the blood flowing. the goal here is to also get those leg muscles loose and ready to lift. We will end the workout with another 5 minute light jog or walk to help loosen up those muscles again. 

Circuit…

For our circuit today we are going to be focusing on barbell squat. There are a total of 8 sets, half of which are going to be heavy sets. This is a great opportunity to help work on strength and size. Make sure to take you time here as well. You do not want to rush this part of the workout. 
 
Once you have completed the barbell squat portion of the workout, we will do a quick 4 exercise circuit. We will do each exercise for a total of 10 reps before moving onto the next. After each round take about a 30 second break. We will do this circuit for a total of 4 times. 
 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Heavy Barbell Squat Workout:

Heavy Barbell Squat Workout

Treadmill

– 5 minute warm up walk of jog

 

Barbell squat

    – 10 reps of the bar

    – 10 reps of 30 percent max

    – 8 reps of 50 percent max

    – 6 reps at 65 percent of max

    – 5 reps at 70 percent of max

    – 2 reps at 85 percent of max

    – 2 reps at 85 percent of max

    – 6 reps at 65 percent of max

 

Circuit

 – 4 rounds of the following:

    – 10 reps of front squat

    – 10 reps of kettlebell swings

    – 10 reps of calf raises

    – 10 reps of dumbbell lunges

    – 30 second break

 

Treadmill

– 5 minute warm up walk of jog

Barbell Squat:

Barbell Front Squat:

Calf Raises:

Dumbbell Lunges:

Kettlebell Swings:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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