Squat Emphasis Strength (4-Set Squat)

Extra controlled squat set.

Duration

50–65 min

Level

Intermediate

Equipment

Barbell gym

Exercises

5

Targets: Quads, Chest, Back, Hamstrings, Core

Exercises

Back Squat
4 sets · 4-6 · 180s rest

Brace each rep and use safety arms.

Swap: Front Squat

Bench Press
3 sets · 6-8 · 150s rest

Use safeties or spotter.

Swap: Dumbbell Bench Press

Chest-Supported Row
3 sets · 8-10 · 120s rest

Keep chest on pad.

Swap: Seated Cable Row

Seated Leg Curl
2 sets · 10-12 · 75s rest

Keep hips supported.

Swap: Lying Leg Curl

Dead Bug
2 sets · 8/side · 45s rest

Keep spine steady and breathe.

Swap: Pallof Press

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.