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Block Periodization - AR: Squat Phase 3

by Ryan deBrigard
3 athletes joined

Program Description

Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase. The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 10:08
  • Last Edited
    Jul 13, 2025 09:11

Summary

Unlock your strength potential with the 12-week Block Periodization - AR: Squat Phase 3 program. Designed for dedicated lifters, this program focuses on barbell squats, including traditional, tempo, and high bar variations, all aimed at maximizing your leg strength and power. With a structured approach to intensity and volume, you'll push your limits just once a week, allowing for ample recovery while building muscle and endurance. Equip your garage gym and get ready to elevate your squat game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 6-8
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6-8
3
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-8
4
Cable Crunch
3
10-12 reps
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
2-4 Reps
@6-8
2
Tempo Squat (Barbell)
3 Sets
3-5 Reps
@6-8
3
High Bar Squat (Barbell)
3 Sets
3-5 Reps
@6-8
4
Cable Crunch
3 Sets
10-12 Reps
@7-8