I posted this one the other day using trap bar deadlifts...which are tough enough.

Now I've got a demo for you using bench/box squats.

It's horrible...in an awesome kind of way.

As with the deadlift one, the entire workout takes about 25 minutes to get through and you will be DONE.

You're going to do high-rep bench/box squats for 6 sets done in a "count up" style for rest periods. This count-up style means you'll be taking longer and longer rest periods (counting up) as you do more sets.

This is what's called a "front loading" methodology, meaning you structure it so that you do more work up front....then you extend the rest periods as you go in order to maintain workload on successive sets.

I used 365 pounds for this workout. You want to use a weight you can get at least 20 reps with on the first set.

I used a bench instead of a box primarily because I don't have a box...this setup works GREAT for allowing you to perform heavy, high-rep squats without hammering your knees.

It ends up being a bit higher than a regular box, but it also means you don't have to worry about if you're going to hit the box right, since you're straddling the bench.

If you want to do it with regular "non-box" squats, that's totally fine as well..you'll need to use a relatively lighter weight, though...and it will really be murderous.

Your reps will likely drop more set to set as well. I managed to keep mine to 15 reps on each successive set.

Here's what the rep breakdown looked like when I did it...(AMRAP means as many reps as possible).

Set 1 - AMRAP - 20 reps
1 minute rest
Set 2 - AMRAP - 15 reps
2 minutes rest
Set 3 - AMRAP - 15 reps
3 minutes rest
Set 4 - AMRAP - 15 reps
4 minutes rest
Set 5 - AMRAP - 15 reps
5 minutes rest
Set 6 - AMRAP - 15 reps - push this last set HARD.

Done.

That's the entire workout. I was trashed at the end of it.

As you can see, very easy to set up...absolutely brutal in execution.

You can watch the full video of this workout here (FYI, I sped up sets 2 through 6 but the first set is shown normal speed for reference).

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Nick Nilsson
The Mad Scientist of Muscle

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