6-4-20 Volume Lower Body

Main Work

  • Squats 12x2x60% + bands 25% band or chain tension
    if you don't have bands or chains, sub with 12x2x85%, This is heavy at full weight, so lower the weight if you need. They should be speedy.
  • Rack pull 6x2x80%
    if you don't have a rack to use for pulls, raise barbell with weights or small boxes to pull from 2 in below the knees.

Auxiliary work

  • Reverse hyper or back ext 3x10-12
    if you don't have either sub with light to moderate goodmornings
  • banded hamstring curls 3x30

Garage Gym "Carly"

Complete the following in any rep scheme you choose:

  • 50 Front squats @40%
  • 100 walking lunges

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like