Everyone’s favorite day of the week is back. No nonsense, no gimmicks, and definitely no sissies allowed. We’re going to step it up hardcore this week and throw in some intensifying techniques to stimulate an INSANE amount of muscle fibers.

For those of you who are new to the Sunday Squat, welcome! The goal of the Sunday Squat workout is to create a fun and supportive environment in gyms across the world.

Too many people make excuses as to why they can’t train legs, while many just lack the motivation. Share this workout with as many people as you’d like. The more people we get doing the same workout, or at least training legs on Sundays, the more support we have, and the better we get as a whole!

Join me in the quest to also save marriages worldwide by curing the dreaded ‘pancake ass.’ #BPak’sBrazillianButtLiftProgram 😉

Note – Make sure you pack a wholesome post workout shake as well as a buddy to carry you out to your car afterwards!


Warm up:

100 body weight squats (2 second pause at the bottom). The intent here is to make sure you’re always engaging the muscle(s) you intend to work first. In this case, simultaneously contract both the quads and the glutes at the bottom of each rep.

Leg extensions – 4 set, 10 reps, 4010 tempo (Approximately 50% Max Effort)


Front Squats:

2 sets, 20 reps, 4010 tempo – 30 seconds rest between sets

2 sets, 14 reps, 4010 tempo – 60 seconds rest between sets

2 sets, 8 reps, 4010 tempo – 90 seconds rest between sets


Lying Hamstring Curls (Hips Extended) SUPERSET with Wide-Stance Leg Press:

4 sets, 10 reps with each movement

Note: 2-second isometric hold at the top with each rep on hamstring curls

Note: Each hamstring curl set ends with 5 forced partial reps

Note: 120 seconds rest between sets


Close-Stance Leg Press SUPERSET with Walking Dumbbell Lunges (Slight Forward Lean to Maximize Glute Involvement):

4 sets, 8 reps with each movement

Note: 60 seconds rest between sets


Dumbbell Squats (Heels Elevated 1”-2”):

4 sets, 8 reps, 4010 tempo

1 set, 25 reps, 2020 tempo


See you next week, ladies and gents. Sorry if you still can’t walk by then!



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