If you want a leg day routine that builds strength while engaging your glutes and core, this 10-round superset challenge is for you. It pairs heavy barbell back squats with targeted accessory movements every 90 seconds. The structure gives you just enough recovery to reset between sets while keeping intensity high. Prepare for sore legs and a fired-up posterior chain—load the bar, set your timer, and get to work.
This post contains affiliate links. If you purchase through them, we may earn a small commission at no extra cost to you.
Workout Description
Begin with a 5–10 minute general warm-up such as jogging, rowing, biking, or jump rope, then follow with dynamic stretches to increase blood flow. Perform a few activation exercises like 10 air squats, 10 glute bridges, and 10 banded lateral walks each way. Next, warm up the barbell and progressively build to your working weight (about 75–85% of your one-rep max). Suggested progression: 5–10 reps with an empty bar, 5 reps at ~40%, 3 reps at ~55%, and 2 reps at ~65%.
Set a timer for 10 rounds of 90-second intervals. At the start of each interval perform 3 back squats, then immediately perform the designated accessory movement for that round. Rest for the remainder of the 90 seconds before beginning the next round. Follow this sequence for rounds 1–5, then repeat rounds 6–10:
- Round 1: 3 back squats, then 10 walking lunges.
- Round 2: 3 back squats, then 10 glute bridges (use a 25 lb dumbbell if available).
- Round 3: 3 back squats, then 10 Bulgarian split squats (per side if specified by your coach).
- Round 4: 3 back squats, then 10 Pallof presses to challenge core stability and anti-rotation strength.
- Round 5: 3 back squats, then 10 weighted sit-ups with a 25 lb dumbbell.
Repeat the entire sequence for rounds 6 through 10. Keep movement quality high—maintain a neutral spine in squats, control tempo on accessory exercises, and breathe steadily. Adjust reps or load if fatigue compromises form.
Equipment Needed
- Dumbbells for weighted glute bridges and sit-ups
- Barbell and plates for back squats
- Resistance band for Pallof press
Modification Options
Beginner: Reduce barbell load, perform goblet squats or box squats instead of heavy back squats, and lower accessory weight or reps. Increase rest between rounds if needed.
Advanced: Use the prescribed working weight (75–85% 1RM) and challenge yourself with strict form. Increase load slightly or add tempo variations (pause squats, slow eccentric) while keeping reps consistent.
Choose a squat and accessory load that lets you maintain solid technique while still feeling challenged. If any movement causes pain (not normal muscle fatigue), reduce load, modify the exercise, or skip it and substitute a safer alternative.
Use code: weeklyworkout to save $5 on the 6 Week At Home Workout Program.
If you want guidance on nutrition, consider macro coaching to support your training and recovery.
