PH3: Layne Norton's Power And Hypertrophy Trainer, Day 34
Today is for leg domination. You'll own the squat and give those calves a major pump.
Because you've been squatting three times per week for the last month, today should feel old hat. Coupled with some accessory work, your training regimen today will help create that complete package you're after.
You'll also be training using blood-flow restriction. BFR will help you get an insane pump, but won't do so much damage that you feel extremely sore the next day.