Barbell Leg Complex

High rep squatting and lunging is a surefire to pack on some lowerbody mass as well as cranking up your work capacity and lactic acid tolerance. Here's a lowerbody complex idea I got from Zach Even-Esh

1. squats x 10
2. reverse lunges x 10 (5 ea)
3. squats x 10
4. glute ham raises x 10

Its simple, but done for 2-3 sets at the end of a training session, it will absolutely TORCH you from your spinal erectors down to your calves! A 95-135lb. barbell for the squat/lunge series will be plenty for most beasts (the first time you try it - after that, don't be afraid to add some weight!) and bodyweight to bodyweight + 20-40lb. for the ghrs will have your heart feeling like its going to explode and your entire lowerbody on fire!