Brutality: A Squat & Deadlift Centered Muscle Building Program
This is not a secret: I love squats and deadlifts. They are the most potent and primal of all compound muscle building exercises.
Yesterday I asked myself a simple question: if you could design a workout and send it back in time to yourself, what would it look like?
- I would design a workout that was squat and deadlift-focused.
- Squat and deadlift intensity would be rotated weekly, allowing for a good synergy between rep work and strength gains.
- The plan would be simple but brutal.
- I wouldn't overkill direct arm or ab work.
Here is a sample split:
- Monday - Squats, Deadlifts, Hamstrings and Abs
- Tuesday - Chest and Triceps
- Wednesday - Rest
- Thursday - Back, Quads and Abs
- Friday - Shoulders, Traps and Biceps
- Saturday - Rest
- Sunday - Rest
Brutality: Squat and Deadlift Muscle Building Workout
Monday Squats and Deadlifts
Rotate between the following 2 Monday workouts each week:
| Monday Workout A - Heavy Squats | ||
|---|---|---|
| Squats, Deadlifts, Hamstrings & Abs | ||
| Exercise | Sets | Reps |
| Squats | 4 | 1, 2, 3, 4+ |
| Deadlifts | 4 | 8 |
| Leg Curls | 5 | 12 |
| Stiff Leg Deadlifts | 3 | 5 |
| Plank | 4 | 60 sec |
| Monday Workout B - Heavy Deadlifts | ||
|---|---|---|
| Squats, Deadlifts, Hamstrings & Abs | ||
| Exercise | Sets | Reps |
| Deadlifts | 4 | 1, 2, 3, 4+ |
| Squats | 4 | 8 |
| Leg Curls | 5 | 12 |
| Stiff Leg Deadlifts | 3 | 5 |
| Ab Wheel Roll Out | 4 | 10-15 |
The Rest of the Program
| Tuesday Workout | ||
|---|---|---|
| Chest & Triceps | ||
| Exercise | Sets | Reps |
| Bench Press | 4 | 6 |
| Incline Dumbbell Bench Press | 4 | 8 |
| Pec Dec or Dumbbell Flye | 4 | 12 |
| Close Grip Bench Press | 4 | 8 |
| Cable Tricep Extensions | 4 | 12 |
| Thursday Workout | ||
|---|---|---|
| Back, Quads & Abs | ||
| Exercise | Sets | Reps |
| Barbell Rows | 4 | 6 |
| Pull Ups | 3 | Failure |
| One Arm Dumbbell Rows | 3 | 10 |
| Leg Press | 3 | 20 |
| Leg Extension | 3 | 12-15 |
| Weighted Sit Ups | 4 | 15-25 |
| Friday Workout | ||
|---|---|---|
| Shoulders, Traps & Biceps | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 6 |
| Seated Arnold Press | 3 | 10 |
| Dumbbell Side Laterals | 3 | 12 |
| Barbell Shrugs | 4 | 8 |
| Seated Dumbbell Curls | 3 | 10 |
| EZ Bar Preacher Curls | 3 | 10 |
Workout Notes
Heavy Squats and Deadlifts. Start with 80% of your max. If you don't know what your max is, use a weight that allows you to perform at least 6 reps with.
Use this weight on each set (1, 2, 3, 4+). Do as many reps as you can on the last set, stopping the set shy of failure. If you are able to perform 5 or more reps on this last set, add 10 pounds to this lift the next time you train it heavy.
Other Lifts. For the other lifts, add weight when you can. Maintain good form, and do not train to failure.