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Squatting more
General
Beginner
Machine strength
Plan Details
The Squatting more routine by KennySmith is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
DL 385 Squat 250 Bench 245 OHP 145 Assistance exercise to be done for 9 weeks before exchanging new ones. FOR SQUAT: Day 1 Strength focus- 3x5 @ 75% main lifts 4x3 @ 80% 5x2 @ 90% Day 2 Power focus- 6x6 @ 60% 5x5 @ 70% 4x4 @ 80% Day 3 Hypertrophy focus- 3x12 @ 45% 3x10 @ 55% 3x8 @ 65% Deadlift, bench and OHP progress 2.5% Week 1- back down sets 3x1 jump 7.5% Week 2- back down sets 3x2 jump 5% Week 3- back down sets 3x3 jump 2.5%
Routine detail
Day 1
Squat Day
Est. 52 min
8 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Spanish Squats
3 Sets x 6 Reps
Barbell Squat
4 Sets x 3 Reps
Deficit Deadlift
3 Sets x 3 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Nordic Ham Curls
3 Sets x 5 Reps
Back Hyperextension
2 Sets x 15 Reps
Toe to Bar
2 Sets x 5 Reps
Day 2
Bench Day
Est. 68 min
11 exercises
Band Pull Aparts
3 Sets x 30 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
3 Sets x 2 Reps
Pendalay Row
4 Sets x 6 Reps
Band DB Floor Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Slow eccentric pull ups
2 Sets x 5 Reps
Dip
2 Sets x 15 Reps
Band Triceps Extension
1 Set x 50 Reps
Band Biceps Curls
1 Set x 50 Reps
Day 3
Deadlift Day
Est. 61 min
10 exercises
Cable Crunch
3 Sets x 8 Reps
Reverse Hyper
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
3 Sets x 2 Reps
Box Squat
4 Sets x 5 Reps
Paused RDLs
3 Sets x 8 Reps
Monster Walks
3 Sets x 3 Reps
Back Hyperextension
3 Sets x 10 Reps
Pushup Marches
3 Sets x 20 Reps
Day 4
OHP Day
Est. 67 min
11 exercises
Facepulls
2 Sets x 25 Reps
Band Pull Aparts
2 Sets x 25 Reps
OHP
4 Sets x 5 Reps
OHP
1 Set x 8 Reps
OHP
3 Sets x 2 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Band resistance ER
3 Sets x 12 Reps
Day 5
Squat Day #2
Est. 52 min
8 exercises
Toe to Bar
3 Sets x 8 Reps
Spanish Squats
3 Sets x 8 Reps
Paused ATG Squat
3 Sets x 12 Reps
Sumo Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Pallof Press
3 Sets x 10 Reps
Nordic Ham Curls
3 Sets x 5 Reps
