Squat Everyday Program - BLOW UP SQUAT PR

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!

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.

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Week 1

Week 2

Week 3

High Bar Squat (Barbell)

Long Pause Bench Press

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Tempo Squat (Barbell)

Front Squat (Paused)

Front Squat (Barbell)

Split Squat (Barbell)

Pendlay Row

Standing Calf Raise

Ab Wheel

Tempo Bench Press

Overhead Press (Barbell)

Bench Press (Barbell)

Dip (Weighted)

One Arm Lateral Raise (Cable)

Alternating Dumbbell Curl

Power Clean

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