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Squat Everyday Program - BLOW UP SQUAT PR

by Hamza Mehrali

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
    Aug 14, 2025 09:23

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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
85%
2
Face Pull
2
12 reps
RPE 6
3
Long Pause Bench Press
4
4 reps
RPE 8
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Pendlay Row
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
85%
2
Face Pull
2
12 reps
RPE 6
3
Long Pause Bench Press
4
4 reps
RPE 8
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Pendlay Row
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
85%
2
Face Pull
2
12 reps
RPE 6
3
Long Pause Bench Press
4
4 reps
RPE 8
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Pendlay Row
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
3
Hammer Curl (Cable)
2
8 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
5
Ab Wheel
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
3
Hammer Curl (Cable)
2
8 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
5
Ab Wheel
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
3
Hammer Curl (Cable)
2
8 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 9
5
Ab Wheel
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
2 reps
2 reps
80%
92%
2
Deadlift (Barbell)
4
4 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Lying Leg Curl
2
8 reps
RPE 7
5
Tempo Bench Press
2
6 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
2 reps
2 reps
80%
92%
2
Deadlift (Barbell)
4
4 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Lying Leg Curl
2
8 reps
RPE 7
5
Tempo Bench Press
2
6 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
2 reps
2 reps
80%
92%
2
Deadlift (Barbell)
4
4 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Lying Leg Curl
2
8 reps
RPE 7
5
Tempo Bench Press
2
6 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Bench Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
70%
Week 1
1 / 3 Weeks
Day 2
1
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%
2
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@9
3
Hammer Curl (Cable)
2 Sets
8 Reps
@9
4
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@9
5
Ab Wheel
2 Sets
10 Reps
@7
Day 6
1
High Bar Squat (Barbell)
4 Sets
5 Reps
70%
Day 3
1
High Bar Squat (Barbell)
3 Sets
5 Reps
70%
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
70%
75%
85%
2
Face Pull
2 Sets
12 Reps
@6
3
Long Pause Bench Press
4 Sets
4 Reps
@8
4
Pull-Up (Weighted)
2 Sets
6 Reps
@8
5
Pendlay Row
2 Sets
6 Reps
@8
Day 5
1
Squat (Low Bar)
1 Set
3 Reps
@10
2
Bench Press (Barbell)
2 Sets
8 Reps
@7
3
Dip (Weighted)
2 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
Day 4
1
Squat (Low Bar)
4 Sets
1 Set
2 Reps
2 Reps
80%
92%
2
Deadlift (Barbell)
4 Sets
4 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
4
Lying Leg Curl
2 Sets
8 Reps
@7
5
Tempo Bench Press
2 Sets
6 Reps
@7
6
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9