Max Effort Squat Workout Warm up with 10 minutes on the concept 2 rowing machine (ergometer). Low box squats pyramiding up in weight to a max effort heavy set of 3 reps. Lying leg curls 5 sets of 5 reps. High rep partial deadlifts 2 sets of 20 reps. Pull Down Abs 5 sets of 10 reps. Pull Throughs with low pulley cable 3 sets of 10 reps.