The Squat Plug Program

Written by Matt Vena

Published on Jan 15, 2025

63 athletes joined

Squat focused program to help plug your leg weakness.

4.25

(1 rating)

PROGRAM DESCRIPTION

This program is a heavy squat focused program, meant for those who are focused on this lift. While you can do upper body work around it, make sure any other lower body work is minimized.

Level
Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
14 weeks
Days Per Week
3 days
Time Per Workout
45 minutes

Muscle Engagement

Front

Back

MuscleSets

Quadriceps

34.2%

Glutes

26.1%

Hamstrings

19.2%

Adductors

12.4%

Abs

8.1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

Day 1

Squat (Barbell)

2 reps

78%

Squat (Paused)

2 reps

73%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

3 reps

78%

Squat (Paused)

3 reps

73%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

4 reps

78%

Squat (Paused)

4 reps

73%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

2 reps

80%

Squat (Paused)

2 reps

75%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

3 reps

80%

Squat (Paused)

3 reps

75%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

4 reps

80%

Squat (Paused)

4 reps

75%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

2 reps

82%

Squat (Paused)

2 reps

77%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

3 reps

82%

Squat (Paused)

3 reps

77%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

4 reps

82%

Squat (Paused)

4 reps

77%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

1 reps

2 reps

RPE 6

84%

Squat (Paused)

2 reps

79%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

1 reps

3 reps

RPE 7

84%

Squat (Paused)

3 reps

79%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

1 reps

4 reps

RPE 8

84%

Squat (Paused)

4 reps

79%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

1 reps

2 reps

RPE 8

86%

Squat (Paused)

2 reps

81%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Squat (Barbell)

1 reps

2 reps

RPE 6

80%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

4 reps

73%

Tempo Squat (Barbell)

2 reps

69%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

5 reps

73%

Tempo Squat (Barbell)

3 reps

69%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

6 reps

73%

Tempo Squat (Barbell)

4 reps

69%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

4 reps

75%

Tempo Squat (Barbell)

2 reps

71%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

5 reps

75%

Tempo Squat (Barbell)

3 reps

71%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

6 reps

75%

Tempo Squat (Barbell)

4 reps

71%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

4 reps

77%

Tempo Squat (Barbell)

2 reps

73%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

5 reps

77%

Tempo Squat (Barbell)

3 reps

73%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

6 reps

77%

Tempo Squat (Barbell)

4 reps

73%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

4 reps

79%

Tempo Squat (Barbell)

2 reps

75%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

5 reps

79%

Tempo Squat (Barbell)

3 reps

75%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

6 reps

79%

Tempo Squat (Barbell)

4 reps

75%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

1 reps

4 reps

RPE 6

81%

Tempo Squat (Barbell)

2 reps

77%*

* 1RM of Squat (Barbell)

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Squat (Barbell)

2 reps

60%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

6 reps

68%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

7 reps

68%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

8 reps

68%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

6 reps

70%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

7 reps

70%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

8 reps

70%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

6 reps

72%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

7 reps

72%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

8 reps

72%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

6 reps

74%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

7 reps

74%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

8 reps

74%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

6 reps

76%

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Squat (Barbell)

1 reps

RPE 6

RPE 8

RPE 10

Unlock with

PRO

by subscribing on the Boostcamp app

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.25 / 5

Samuel B.Age 24, Man

2 months ago

3 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

I trully recommended, huge gains, huge PRs, huge progress!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

The Squat Plug Program

PROGRAM DESCRIPTION

PROGRAM OVERVIEW