Sunday Squat – Week 13

Happy Sunday, MI40 Nation!  Welcome to Day 2 of our ‘heavy’ training phase!  Last week, we kept the reps on the higher end of the hypertrophy model (12-15).  This week, however, the reps will be a bit lower.  You’ll see that we will focus on a 10 rep range for all movements.  It’s crucial that you select a weight that should allow you to fail AS CLOSE to your 10th rep as possible.  In an ideal workout, your 10th rep for every movement should be the last you could possibly get without assistance.   This process may take some trial and error, especially considering the fact that you’re likely getting stronger week to week.  Maybe that’s why you keep coming back for more torture, huh? 


Leg Extensions:

Warm up: Beginning a workout with a pre-exhausting, isolation movement is a great technique use to ensure optimal hypertrophy.  This is not only a great way to warm up the joints, but it also will acclimate your central nervous system to the upcoming heavy training.

4 sets, 25 reps, 2021 tempo, 90 seconds rest between sets

Note – Ideally, use a weight in which you are failing around the 25th rep.  Similarly to the previous week, this movement is solely a warm up.  There is NO need to begin the pattern of increased weight for this movement.


Squats (Narrow Stance):

4 sets, 10 reps, 4010 tempo, 120 seconds rest between sets

Note – Maintain outward intension throughout the course of the movement.  The intention should never ‘relax’ as long as you are in the middle of a set.


Leg Extensions Superset with Lying Hamstring Curls:

Despite performing extensions as a warm up, we are going to revisit it for some working sets.

5 sets, 10 reps, 4010 tempo, 90 seconds rest between each superset

Note – For all sets of hamstring curls, keep your feet in dorsiflexion (toes up)


Dumbbell Squats:

3 sets, 10 reps, 4010 tempo, 90 seconds rest between each set

Note – Dumbbells at your side

Note – Moderate stance


Leg Press (Feet Placed High and Wide):

4 sets, 10 reps, 4010 tempo, 90 seconds rest between sets

Note – Focus on the bottom portion of the movement; this places emphasis on the hamstrings and glutes.


Today’s volume was kept similar to last week, perhaps maybe a bit lower.  Again, it’s important to realize that variables in our training should fluctuate with purpose.  In previous weeks as volume increased, our rest periods decreased.  Likewise with this training phase: as the reps decrease and the weight increases, the volume will decrease slightly.







What Do You Think?

By |2014-07-03T15:56:42+00:00July 28th, 2013|


  1. charles August 2, 2013 at 10:41 am - Reply

    Is there a way for us to get access to Sunday squat from week 1 and on. I seems that since the move to the new site, which I like, week 1 to 8 have been lost.

    thanks and looking forward to growth.


    • benpakulski October 30, 2013 at 5:22 pm - Reply

      Theyre there charles. Im working on getting better site navigation tools implemented.

  2. Isac August 6, 2013 at 2:37 pm - Reply

    It’s the end? I hope you did not stoping write this workouts. Week 14 please.

    • benpakulski October 30, 2013 at 5:22 pm - Reply

      Where done bro. Wanted to give everyone a good 12 week program to follow. Week 13 was a bonus 😉

Leave A Comment