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Squat Everyday Program - BLOW UP SQUAT PR

by Hamza Mehrali
5.0
(1 rating)

Program Description

This is a squat program that utilises percentage work to be able to squat 6x a week but not be burnt out, with lighter and heavier days. It is sure to blow up your squat in this short period of time and can should only be run as such to avoid excessive fatigue throughout the year as this short block is intense. Your technique will improve lots and with that big PRs with 2-3RM.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Powerlifting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 04:11
  • Last Edited
    Sep 21, 2025 07:22

Summary

Unleash your strength with the Squat Everyday Program - BLOW UP SQUAT PR! Over the course of 3 weeks, this intense 6-day-a-week regimen focuses on maximizing your squat performance through a variety of squat variations, including front squats and high bar squats, complemented by accessory lifts to build overall leg strength. Each session is designed to progressively challenge your muscles, ensuring you break through plateaus and achieve personal records. Get ready to transform your lower body and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
22.7%
Glutes
17.3%
Hamstrings
8.6%
Chest
7.7%
Triceps
7.6%
Other
6.3%
Abs
5.9%
Front Delts
5.5%
Lower Back
3.3%
Biceps
3.1%
Middle Delts
2.6%
Upper Back
2.1%
Adductors
2.1%
Lats
2.1%
Calves
1.3%
Olympic
1.3%
Forearms
0.3%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
85%
2
Long Pause Bench Press
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
85%
2
Long Pause Bench Press
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
85%
2
Long Pause Bench Press
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
2
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
1B
Broad Jump
7
2 reps
-
2
Pendlay Row
2
8 reps
RPE 9
3
Standing Calf Raise
2
15 reps
RPE 10
4
Ab Wheel
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
90%
2
Split Squat (Barbell)
3
3 reps
70%
3
Pendlay Row
2
8 reps
RPE 9
4
Standing Calf Raise
2
15 reps
RPE 10
5
Ab Wheel
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
2
2
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
1B
Broad Jump
7
2 reps
-
2
Pendlay Row
2
8 reps
RPE 9
3
Standing Calf Raise
2
15 reps
RPE 10
4
Ab Wheel
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2A
High Bar Squat (Barbell)
4
1
2 reps
2 reps
80%
92%
2B
Box Jump
5
2 reps
-
3
Tempo Bench Press
2
6 reps
RPE 7
4
Overhead Press (Barbell)
2
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
4
1
2 reps
2 reps
80%
92%
1B
Box Jump
5
2 reps
-
2
Tempo Bench Press
2
6 reps
RPE 7
3
Overhead Press (Barbell)
2
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2A
High Bar Squat (Barbell)
4
1
2 reps
2 reps
80%
92%
2B
Box Jump
5
2 reps
-
3
Tempo Bench Press
2
6 reps
RPE 7
4
Overhead Press (Barbell)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2 reps
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 9
5
Alternating Dumbbell Curl
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2 reps
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 9
5
Alternating Dumbbell Curl
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2 reps
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 9
5
Alternating Dumbbell Curl
2
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
70%
2
Front Squat (Paused)
1
5 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
70%
2
Front Squat (Paused)
1
5 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
70%
2
Front Squat (Paused)
1
5 reps
60%
Week 1
1 / 3 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
70%
75%
85%
2
Long Pause Bench Press
4 Sets
4 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
4
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
Day 6
1
Tempo Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Paused)
1 Set
5 Reps
60%
Day 3
1
Tempo Squat (Barbell)
3 Sets
5 Reps
70%
Day 5
1
High Bar Squat (Barbell)
1 Set
2 Reps
@10
2
Bench Press (Barbell)
2 Sets
8 Reps
@7
3
Dip (Weighted)
2 Sets
8 Reps
@8
4
One Arm Lateral Raise (Cable)
2 Sets
8 Reps
@9
5
Alternating Dumbbell Curl
2 Sets
8 Reps
@9
Day 4
1
Power Clean
3 Sets
5 Reps
-
2A
High Bar Squat (Barbell)
4 Sets
1 Set
2 Reps
2 Reps
80%
92%
2B
Box Jump
5 Sets
2 Reps
-
3
Tempo Bench Press
2 Sets
6 Reps
@7
4
Overhead Press (Barbell)
2 Sets
6 Reps
@9
Day 2
1A
Front Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
70%
75%
80%
85%
90%
1B
Broad Jump
7 Sets
2 Reps
-
2
Pendlay Row
2 Sets
8 Reps
@9
3
Standing Calf Raise
2 Sets
15 Reps
@10
4
Ab Wheel
2 Sets
10 Reps
@7