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Front to Back Squat Workout For Tree-Trunk Legs

Add serious muscle mass and mental toughness with this heavy, high rep squat workout.

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  • 40 Min

  • 2

  • Yes

squat-hero-tips-strength
squat-hero-tips-strength

It’s no secret that squatting with a barbell on your back or in the front rack position can produce fantastic muscle building results. Squats, done correctly with a full range of motion, are also known to separate the strong willed from the weak.

When I first started bodybuilding, I read in Muscle & Fitness how important doing squats were to gain muscle, get stronger and become a mentally tough bodybuilder. Overtime, I experimented with copious amounts of sets, reps, and combo regimens.

Looking back almost all of the protocols worked. I was squatting heavy, going deep and pushing my mental toughness. There is one workout in particular that I always seemed to go back to. One that left me completely exhausted, but delivered the most amount of muscle mass in the long run. Few workouts can deliver the exceptional muscle building results and mental acuity as this high rep squat workout.

5 Tips for a Deeper Squat

When prepping for one of my bodybuilding shows a few years ago, I performed this workout once a week – progressing every week for a month. It was all my body and mind could take, so I just performed some traditional squat workouts during the other leg days during the contest prep.

What is this squat workout? Behold the front and back squat program. If you are ready to experience some serious muscle growth, give it a try. Just be warned it is brutal. Here’s how the 4-week progression looks.

Week 1: Workout 1
Week 2: Workout 2
Week 3: Workout 3
Week 4: Workout 4

Routine

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Workout 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 2

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
--
Reps
5
Rest
30 sec
Load a barbell on the squat rack with a weight that you can perform 5 deep front squats. Go as heavy as possible but don’t go to failure and make sure to keep one rep left in the tank.
Exercise 2 of 2

Barbell Squat

Equipment
Barbell
Sets
--
Reps
8
Rest
5 min
Rack the weight and repeat front and back squat sequence for 5 sets.

Workout 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 3 of 2

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
--
Reps
6
Rest
30 sec
Exercise 4 of 2

Barbell Squat

Equipment
Barbell
Sets
--
Reps
9
Rest
5 min
Rack the weight and repeat front and back squat sequence for 6 sets.

Workout 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 2

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
--
Reps
7
Rest
30 sec
Exercise 6 of 2

Barbell Squat

Equipment
Barbell
Sets
--
Reps
10
Rest
5 min
Rack the weight and repeat front and back squat sequence for 7 sets.

Workout 4

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 2

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
--
Reps
8
Rest
30 sec
Exercise 8 of 2

Barbell Squat

Equipment
Barbell
Sets
--
Reps
11
Rest
5 min
Rack the weight and repeat front and back squat sequence for 8 sets.
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