Legs Focus

Back Squat

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Coach Notes

Coach Take

The king of lower-body lifts for strength, size, and total output.

Make It Easier

Goblet Squat

Level It Up

Pause Squat

Build Size

4 x 6-10, rest 2:00-2:30

5 X 3 5 Rest 2

30-3:30

Attribute Breakdown

Muscle

Legs

LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY

Equipment

Barbell

BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL

Movement

Push

PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY

Pattern

Squat

SQUAT PATTERN BUILT ON KNEE BEND AND LEG DRIVE

Reps

1 5

LOW-REP ZONE FOR HEAVY EFFORT AND MAX STRENGTH FOCUS

Goal

Strength

PRIMARY GOAL IS RAW STRENGTH AND LOAD PROGRESSION

Ego

High

HIGH EGO: BIG NUMBERS, BIG RISKS, BIG CONFIDENCE

Related Exercises

Barbell Bench Front SquatBarbell Clean-grip Front SquatBarbell DeadliftBarbell Glute Bridge Two Legs On Bench (male)Barbell Good MorningBarbell Jump SquatBarbell Narrow Stance SquatBarbell One Arm Side Deadlift

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