Day 1 – Heavy Squat Focus

Day 1: Heavy Squat Focus

Goal: Build maximum strength and mass in the glutes and legs.

Warm-Up (5 min)

  • Bodyweight squats — 2 x 15
  • Hip openers — 10 per side
  • Glute bridges — 2 x 12

Main Workout (Foam Mat, optional barbell/dumbbell)

  • Back squats — 5 x 6 (heavy)
  • Bulgarian split squats — 4 x 8 per leg
  • Glute bridge pulses — 3 x 20

Cool Down & Recovery (Foam Roller)

  • Glutes and quads — 1 min each
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