logo
BoostcampPNG

Squats program

by Kalash Sharma
3 athletes joined
4.0
(1 rating)

Program Description

Progressing Squats and improving weak points

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 30, 2025 10:48
  • Last Edited
    Jun 18, 2025 10:12

Summary

Transform your lower body strength with this comprehensive 12-week Squats Program, designed for three days a week of focused training. Each session emphasizes strength, control, and hypertrophy through a variety of squat variations, including barbell squats, paused squats, and split squats, ensuring you target all major leg muscles effectively. You'll build not only power but also stability and endurance, making every rep count towards your fitness goals. Get ready to elevate your squat game and unleash your full potential!
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
Squat (Barbell)
1
4
4 reps
4 reps
80%
75%
2
Squat (Paused)
5
3 reps
70%
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
4 reps
4 reps
4 reps
80%
77%
75%
2
Squat (Paused)
5
3 reps
70%
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
6 reps
6 reps
80%
77%
2
Squat (Paused)
5
3 reps
70%
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
80%
2
Squat (Paused)
5
3 reps
70%
3
Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Box Squat (Barbell)
5
3 reps
75%
3
Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
67%
2
Box Squat (Barbell)
5
3 reps
75%
3
Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Box Squat (Barbell)
5
3 reps
75%
3
Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
74%
2
Box Squat (Barbell)
5
3 reps
75%
3
Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Leg Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Hack Squat
3
4 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
88%
2
Hack Squat
4
4 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
90%
2
Hack Squat
4
4 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
5 reps
5 reps
70%
65%
2
Front Squat (Barbell)
1
2
6-8 reps
6-8 reps
65%
60%
3
Cable Crunch
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
5 reps
5 reps
70%
67%
2
Front Squat (Barbell)
1
2
6-8 reps
6-8 reps
65%
62%
3
Cable Crunch
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
4 reps
4 reps
70%
67%
2
Front Squat (Barbell)
1
2
6-8 reps
6-8 reps
65%
62%
3
Cable Crunch
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
5
4 reps
65%
2
Front Squat (Barbell)
3
6-8 reps
65%
3
Cable Crunch
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Squat (Paused)
4
4 reps
72%
3
Cable Crunch
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
67%
2
Squat (Paused)
4
4 reps
72%
3
Cable Crunch
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72%
2
Squat (Paused)
4
4 reps
75%
3
Cable Crunch
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Squat (Paused)
4
4 reps
75%
3
Cable Crunch
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
75%
65%
2
Hyperextension
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
75%
67%
2
Hyperextension
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
75%
67%
2
Hyperextension
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
65%
2
Hyperextension
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
12-15 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
12-15 reps
RPE 8
2
Front Squat (Barbell)
3
6 reps
57%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
12-15 reps
RPE 8
2
Front Squat (Barbell)
3
7 reps
62%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
12-15 reps
RPE 8
2
Front Squat (Barbell)
3
6 reps
65%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
4 Sets
4 Reps
4 Reps
80%
75%
2
Squat (Paused)
5 Sets
3 Reps
70%
3
Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Press
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
75%
65%
2
Hyperextension
1 Set
12-15 Reps
@8
Day 2
1
Tempo Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
70%
65%
2
Front Squat (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
65%
60%
3
Cable Crunch
1 Set
AMRAP
@8