Back Squat
Start
PeakMuscles worked
Equipment
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Programming notes
Back Squat is driven by the quads, with glutes, hamstrings, lower back and abs assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · Dragon Ball
The Goku Workout
Six-day full-body Saiyan training, audited by the recovery engine.
Fiction-inspired · DC Comics
The Batman Workout
Peak human, five days a week. The training passes the audit; the sleep does not.
Standards
USMC PFT Prep
Pull-ups, plank, three miles. Frequency over failure.
Standards
Arnold's Golden Six
Six exercises, three times a week. The program that still works, audited.
Archetype
The Hybrid Athlete
Three lifts, three runs, one rest day. The audit comes back clean.