In an ideal world we would all have access to our own training facilities, fully stocked with all the best workout equipment and the freedom to set up our workouts with as much equipment as we’d like, without the fear of the “unaware stranger” hopping on our equipment right as we need to do a set. Unfortunately, this isn’t the reality for most of us, so I’ve included a strength building and fat burning leg workout that uses just a power rack and a barbell. That’s right, no worrying about traveling across the gym and getting your precious machine stolen in between sets. For this workout you’ll park your hind end at the squat rack from start to finish, and leave in a sweaty, fat melting puddle in about 45 minutes after you start. Check it out below!
A. Paused Back Squat (pause for 2 seconds at the very bottom of every rep, as your hamstrings cover your calves) – 5 sets – 6, 6, 8, 10, 12
Rest for 3 minutes between sets
B1. Front Squat – 3×6 reps
Rest 10 seconds before B2
B2. Back Squat – 3 sets of as many reps as possible with front squat weight (get at least 12 reps each set)
Rest for 2 minutes before going back to B1
C1. Romanian Deadlift (RDL)- 2×15-20
Rest 10 seconds before C2
C2. Bent Knee Deadlift – 2 sets of as many reps as possible with Romanian deadlift weight – (Get at least 12 reps each set)
Rest 2 minutes before going back to C1
This is a great workout for those that have good squat form and know how to push themselves. Be sure to use as much weight as possible without compromising technique and follow your rest periods very strictly.
This type of workout can also be very effective for other big, compound movements, such as the bench press, weighted chin up, deadlift, etc. The key is to simply manipulate your technique slightly from exercise to exercise so that you can place a different stimulus on the body with each change. In the bench press for example, you could do a close grip bench press for your first heavy sets, then follow up with a wide grip bench press for some higher repetitions, and then finish with a reverse grip bench press (palms facing you) to finish off your pectorals and triceps!
Post any questions you have in the comments section below!