Workout Routines

High Volume Diesel Squat Workout for Maximum Muscle

Fire up your primary muscles for greater size and strength gains with this highly effective lifting approach.

Count by 5’s, Build Your Thighs
Duration 1 Day
Exercises 7
Equipment Yes

The High Volume Diesel Squat workout is inspired by John Meadows and his Mountain Dog training protocol. The workout literally flips the routine on its end. Where most workouts perform the heavy, max effort, high CNS-intensive work first, this new training methodology puts those exercises last. The reason behind this revolutionary new look at training will have you performing the accessory work (the exercises that build the primary lift) first in the workout to allow you to warm-up your joints BEFORE the heavy barbell training. This will get the primary muscle groups fired up and pre-fatigued (Weider principle creating massive metabolic stress to the working muscle groups - essential for muscle hypertrophy), and help make every set of the main lift (in this workout we use barbell squats) as effective as humanly possible.

Coaching Notes: For the barbell squat, progressively ramp up the weight for each set where the last 3-4 sets are an all-out effort.

The Workout

Exercise 1A

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
4 sets
15-20 reps
-- rest
Perform suggested reps for each leg.

Exercise 1B

Seated Leg Curl
exercise image placeholder
4 sets
20 reps
-- rest

Exercise 1C

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
4 sets
20 reps
-- rest

Exercise 2A

Leg Press How to
Leg Press thumbnail
4 sets
20 reps
-- rest

Exercise 2B

Romanian Deadlift
exercise image placeholder
4 sets
6-8 reps
-- rest

Exercise 2C

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
4 sets
8-10 reps
-- rest

Exercise 3

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
10 sets
5 reps
-- rest
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