POWERBUILDING 101

GLUTES, QUADS & HAMSTRINGS

INCREASE YOUR MAX SQUAT!
• Aerobic Warm-Up (Before Training) – 10-minute walk (3 mph) and 15 minutes of dynamic stretching (hamstrings, quads, glutes, hip flexors, calves)

• Aerobic Cool-Down (After Training - Recommended, not required) – 10-minute slow walk on the treadmill.

EXERCISE Sets Rep Goal Rest Set 1 Set 2 Set 3 Set 4 Set 5
Barbell Squat (Warm-Up) - LIGHT WEIGHT 3 5, 5, 3 60 to 90 sec. 35% 45% 55%

Barbell Squat (DAY 1) 3 5 2 - 4 minutes 60% 65% 75%

Barbell Squat (DAY 6) 3 3 2 - 4 minutes 65% 70% 80%

Barbell Squat (DAY 11) 3 5, 3, 1 2 - 4 minutes 65% 75% 85%

Barbell Squat (DAY 16) - DELOAD 3 5 2 - 4 minutes 35% 45% 55%

Prone Leg Curl - Set 4 = Drop Set Until Failure* 4 12 60 to 90 sec.

Hack Squat (Smith Machine) 4 10 60 to 90 sec.

Calf Raise 5 20 60 to 90 sec.

Leg Extension - Set 1 = Drop Set* / Set 4 = Until Failure* 4 12 60 to 90 sec.

Leg Press (Wide High Stance) - Set 3 = Until Failure* 3 15 60 to 90 sec.

*Complete 12 reps, then lower the weight and rep out until failure (20 – 25 reps max)

*If you complete all your reps but still have some energy left, squeeze out those last few reps

*Complete required reps, lower the weight, and then complete required reps one more time