Blackie's tiktok squat program

by Liam S.

1 athletes joined

Program Description

Get you new 1rm

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
30 minutes
Created
Sep 06, 2025 11:13
Last Edited
Sep 12, 2025 02:29

Summary

Transform your squat game with Blackie's TikTok Squat Program! Over the course of 10 weeks, you'll engage in focused barbell squat workouts twice a week, progressively increasing intensity and reps to build strength and muscle in your legs. This program targets your quadriceps, glutes, and hamstrings, ensuring a comprehensive lower body workout. Perfect for those with a garage gym setup, get ready to elevate your lifting and achieve impressive results!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

33.3%

Glutes

26.7%

Hamstrings

20%

Adductors

13.3%

Abs

6.7%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Day 1

Squat (Barbell)

10 reps

70%

Day 1

Squat (Barbell)

8 reps

75%

Day 1

Squat (Barbell)

8 reps

77.5%

Day 1

Squat (Barbell)

8 reps

80%

Day 1

Squat (Barbell)

4 reps

85.5%

Day 1

Squat (Barbell)

3 reps

90%

Day 1

Squat (Barbell)

3 reps

97.5%

Day 1

Squat (Barbell)

3 reps

100%

Day 1

Squat (Barbell)

2 reps

82.5%

Day 1

Squat (Barbell)

1 reps

RPE 10

Day 2

Squat (Barbell)

8 reps

72.5%

Day 2

Squat (Barbell)

6 reps

77.5%

Day 2

Squat (Barbell)

6 reps

82.5%

Day 2

Squat (Barbell)

5 reps

85%

Day 2

Squat (Barbell)

5 reps

87.5%

Day 2

Squat (Barbell)

5 reps

95%

Day 2

Squat (Barbell)

2 reps

85%

Day 2

Squat (Barbell)

2 reps

100%

Day 2

Squat (Barbell)

1 reps

100%

Day 1

Squat (Barbell)

4 Sets

10 Reps

70%

Day 2

Squat (Barbell)

4 Sets

8 Reps

72.5%