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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.

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  • 1 Day

  • 7

  • Yes

Count by 5’s, Build Your Thighs
Barbell Squat
Count by 5’s, Build Your Thighs
Barbell Squat

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.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Dumbbell Split Squat

Equipment
Dumbbells
Sets
4
Reps
15-20
Rest
--
Perform suggested reps for each leg.
Exercise 2 of 7

Seated Leg Curl

Equipment
Sets
4
Reps
20
Rest
--
Exercise 3 of 7

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
20
Rest
--
Exercise 4 of 7

Leg Press

Equipment
Sets
4
Reps
20
Rest
--
Exercise 5 of 7

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
6-8
Rest
--
Exercise 6 of 7

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
8-10
Rest
--
Exercise 7 of 7

Barbell Squat

Equipment
Barbell
Sets
10
Reps
5
Rest
--
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