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This deceptively simple EMOM workout stacks on muscle, fast

Building a big set of pins is no easy task. Even for the most 'top heavy’ among us, the muscles of our lower body still account for the lion’s share of our total mass, meaning they can take a seriously heavyweight pounding. And that’s exactly what you have to dish out if you want to see any growth.

Our deceptively straightforward lower-body ladder requires only a barbell and a stack of weights whilst utilising a simple EMOM format that gives you nowhere to hide. Putting your quads, hamstrings and glutes through the ringer, this workout will unlock heavyweight PB’s and tap into a whole new reservoir of muscle growth.

Perform a light warm-up, but don’t sweat it too much as this protocol is designed with a gradually increasing load in mind, making it as efficient as it is effective. Next, sequester a squat rack, barbell and a selection of weights — ideally pairs of 2.5kg, 5kg, 10kg and few sets of 20kg plates, depending on your strength and experience.

Start a running clock. From zero, and at the top of every minute thereafter, perform six reps of your first movement: front squats. In the time between finishing your set and the beginning of the next minute add 2.5kg to each side of the bar. Continue repping out, adding weight, resting and repeating until you can longer hit six front squats with perfect form.

Front squats depleted, at the beginning of the next minute, switch to back squats (which you should be sightly stronger on) and continue on in this fashion, adding weight until you hit your six-rep max. With back squats maxed out, drop your barbell to the ground and continue on from the weight you left off at*, this time performing deadlifts. Keep your form tight, keep stacking on the weights and keep chasing the clock until you fail to hit six reps.

*If necessary, take a few minutes to perform a few reps at a lower weight to get accustomed to the movement, before loading back up to where you left off with back squats.

Stand tall, lift your elbows high to secure the bar on your shoulders (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position. Knock six reps out of the park, reload your bar and rest until the top of the next minute.

Once you can no longer hit six reps from the front, switch to back squats. Get the bar comfortable across the top of your back (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position. Keep adding weight each minute until you fail to hit six reps.

Lower your barbell to the ground and move into deadlifts. If necessary, take a few minutes to perform a few reps at a lower weight before loading back up to where you left off with back squats. Hinge down with a flat back and grasp the bar with an overhand grip (A). With a straight back and braced core, drive your feet into the ground and pull your torso up. Thrust your hips forward to stand up (B), keeping the bar as close to your body as possible. Reverse and repeat. Continue adding weight until you can no longer hit six perfect reps, then leave the gym; if your legs will let you.