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