logo
BoostcampPNG

Block Periodization - AR: Squat Phase 2

by Ryan deBrigard
4 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
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 09:43
  • Last Edited
    Jun 18, 2025 10:41

Summary

Elevate your squat game with the **Block Periodization - AR: Squat Phase 2** program, a focused 12-week journey designed to enhance your strength and technique. Committing just one day a week, you'll tackle a variety of barbell squats, including Anderson Squats and Box Squats, all tailored to push your limits with targeted rep ranges and intensities. This program not only builds powerful legs but also incorporates core stability with Cable Crunches, ensuring a well-rounded approach to your fitness goals. Get ready to transform your squat performance and unlock new levels of strength!
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
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
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
1
1 reps
RPE 6-8
2
Squat (Barbell)
3
6-8 reps
RPE 6-8
3
Box Squat (Barbell)
3
6-8 reps
RPE 6-8
4
Cable Crunch
3
12-15 reps
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Anderson Squat
1 Set
1 Reps
@6-8
2
Squat (Barbell)
3 Sets
6-8 Reps
@6-8
3
Box Squat (Barbell)
3 Sets
6-8 Reps
@6-8
4
Cable Crunch
3 Sets
12-15 Reps
@7-8