Squat & Deadlift Centered Muscle Building Program 2 week

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male & Female

This is not a secret: I love squats and deadlifts. They are the most potent and primal of all compound muscle building exercises.

Yesterday I asked myself a simple question: if you could design a workout and send it back in time to yourself, what would it look like?

I would design a workout that was squat and deadlift-focused.

Squat and deadlift intensity would be rotated weekly, allowing for a good synergy between rep work and strength gains.

The plan would be simple but brutal.

I wouldn't overkill direct arm or ab work.

Here is a sample split:

Monday - Squats, Deadlifts, Hamstrings and Abs

Tuesday - Chest and Triceps

Wednesday - Rest

Thursday - Back, Quads and Abs

Friday - Shoulders, Traps and Biceps

Saturday - Rest

Sunday - Rest

Day 1

Squats, Deadlifts, Hamstrings and Abs

Barbell squat

Sets: 4 Reps: 1, 2, 3, 4+

Barbell deadlift

Sets: 4 Reps: 8

Lying leg curls

Sets: 5 Reps: 12

Romanian deadlift

Sets: 3 Reps: 5

Cable crunch

Sets: 4 Reps: 12

Day 2

Chest & Triceps

Day 3 - rest day

Description is empty

No exercises

Day 4

Back, Quads & Abs

Bent over barbell row

Sets: 4 Reps: 6

Pullups

Sets: 3 Reps: MAX

One-arm dumbbell row

Sets: 3 Reps: 10

Leg press

Sets: 3 Reps: 20

Leg extensions

Sets: 3 Reps: 12-15

Crunches

Sets: 4 Reps: 15-25

Day 5

Shoulders, Traps & Biceps

Arnold dumbbell press

Sets: 3 Reps: 10

Side lateral raise

Sets: 3 Reps: 12

Barbell shrug

Sets: 4 Reps: 8

Seated dumbbell curl

Sets: 3 Reps: 10

Preacher curl

Sets: 3 Reps: 10

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises

Day 8

Squats, Deadlifts, Hamstrings & Abs

Barbell deadlift

Sets: 4 Reps: 1, 2, 3, 4+

Barbell squat

Sets: 4 Reps: 8

Lying leg curls

Sets: 5 Reps: 12

Romanian deadlift

Sets: 3 Reps: 5

Ab roller

Sets: 4 Reps: 10-15

Day 9

Chest & Triceps

Day 10 - rest day

Description is empty

No exercises

Day 11

Back, Quads & Abs

Bent over barbell row

Sets: 4 Reps: 6

Pullups

Sets: 3 Reps: MAX

One-arm dumbbell row

Sets: 3 Reps: 10

Leg press

Sets: 3 Reps: 20

Leg extensions

Sets: 3 Reps: 12-15

Crunches

Sets: 4 Reps: 15-25

Day 12

Shoulders, Traps & Biceps

Arnold dumbbell press

Sets: 3 Reps: 10

Side lateral raise

Sets: 3 Reps: 12

Barbell shrug

Sets: 4 Reps: 8

Seated dumbbell curl

Sets: 3 Reps: 10

Preacher curl

Sets: 3 Reps: 10

Day 13 - rest day

Description is empty

No exercises

Day 14 - rest day

Description is empty

No exercises