Dr. Squat Progression Model

Simple program with linear progression and options. Laid out as 7 days, but it’s 3 mandatory days and 4 extra/optional/rest days. I’m busy, and I get in the gym when I can. If you can’t, use the template for an optional day. Be flexible

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

Squat (Barbell)

Seated Power clean

Dip (Weighted)

Pull-Up (Weighted)

Push Up

Inverted Barbell Row

Optional

Hang Clean

Deadlift (Barbell)

Bicep Curl (Barbell)

Rolling Tricep Extension (Dumbbell)

Cable Crunch

Seated Shoulder Press (Dumbbell)

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