2 Day Squat Workout For Improved Size & Strength

Type: Split
Level: Intermediate
Days per week: 2 days
Sex: Male & Female
I've always been a powerbuilder at heart. I love to chase after muscle size, and have the sheer strength to back it up. If you're like me, then you may want to give this squat workout a try. It's not a program for beginners. If you can squat using 225 or more for reps, then give this a try. The program involves two leg/squat workouts a week. It fits best within an upper/lower split or a body part split. If using a body part split, you may want to consider the following template:

Day 1

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Barbell squat

Sets: 7 Reps: 1, 2, 3, 4, 5, 12, 20

Front barbell squat

Sets: 3 Reps: 12

Lying leg curls

Sets: 5 Reps: 12

Seated calf raise

Sets: 4 Reps: 15-20

Day 2 - Chest and Arms

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No exercises

Day 2

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Barbell squat

Sets: 4 Reps: 5

Leg press

Sets: 4 Reps: 20

Romanian deadlift

Sets: 4 Reps: 5

Standing dumbbell calf raise

Sets: 4 Reps: 5-8

Day 4 - rest day

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No exercises

Day 5 - Back and Shoulders

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No exercises

Day 6 - rest day

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No exercises

Day 7 - rest day

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No exercises