Posted on October 14, 2015 by Jenny Cromack
Follow this lower body strength workout from Personal Trainer Chris Baird over a 6 week period to hit a new lower body squat and deadlift record. This program assumes you will complete 1-2 upper body workouts and requires you to complete 2x lower body strength sessions.
Chris has recently written some blogs about the deadlift and pin squat, take a read to develop your lower body strength.
Week 1: Test and First Session
Session 1:
Strength testing, work up to a 3 rep max on the squat and deadlift. Record your 3 RM. Once you have recorded the weight for your 3 rep max. Pop it into the formula below to calculate your estimated 1 repetition maximum
1RM = w(1+r/30) r = reps.
Session 2:
A. Back squat 8 sets 5 reps (75% 1RM)
B. Bulgarian split squat 4 sets 5 reps (per leg)
C. Romanian deadlift 4 sets 5 reps (60% 1RM for Deadlift)
D. Barbell rollouts 3 sets 8-10 reps
Week 2:
Session 1
A. Pin Squats from lowest position 4 sets 5 reps (pause before concentric phase) (75% 1 RM)
B. Back Squats 4 sets 5 reps (80% 1RM)
C. Good Morning 4 sets 5 reps
D. Walking Barbell lunges 3 sets 12-16 repetitions
Session 2
A. Pin back squats from mid squat position 4 sets 5 reps (85% 1RM)
B. Back Squats 4 sets 5 reps (70% 1RM)
C. Nordic hamstring extensions 4 sets 5 reps eccentric only
D. DB step ups 3 sets 8 reps per leg
Week 3:
Session 1
A. Deadlift from podium 6 sets 4 reps (80% 1Rm)
B. Back Squats 4 sets 4 reps (85% 1RM)
C. Good Morning 4 sets 4 reps
D. Walking Barbell lunges 3 sets 12-16 repetitions
Session 2
A. Pin back squats from top third position squat position 4 sets 5 reps (110% 1RM)
B. Back Squats 4 sets 5 reps (70% 1RM)
C. Nordic hamstring extensions 4 sets 5 reps eccentric only
D. DB step ups 3 sets 8 reps per leg
Week 4:
Session 1
E. Back Squats from low pin 5 sets 3 (80% 1RM)
F. Back Squats 4 sets 3 reps (90% 1RM)
G. Good Morning 4 sets 4 reps
H. Walking Barbell lunges 3 sets 12-16 repetitions
Session 2
E. Pin back squats from top mid squat position 4 sets 3 reps (90% 1RM)
F. Back Squats 4 sets 4 reps (75% 1RM)
G. Nordic hamstring extensions 4 sets 5 reps eccentric only
H. DB step ups 3 sets 8 reps per leg
Week 5:
Session 1
I. Deadlift from podium 6 sets 2 reps (90% 1RM)
J. Back Squats 4 sets 2 reps (90% 1RM)
K. Good Morning 4 sets 4 reps
L. Walking Barbell lunges 3 sets 12-16 repetitions
Session 2
I. Pin back squats from top third position squat position 4 sets 4 reps (115% 1RM)
J. Back Squats 4 sets 5 reps (70% 1RM)
K. Nordic hamstring extensions 4 sets 5 reps eccentric only
L. DB step ups 3 sets 8 reps per leg
Week 6:
Session 1- deload
A. Back Squat 6 sets 5 reps (65% 1RM)
Session 2
Repeat testing from week 1. Enjoy the gains. If you have any further questions on the program please feel free to drop me a line, or let me know how much strength you gain in 6 weeks.