Squats program

by Kalash Sharma

2 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
Feb 17, 2025 07:25

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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

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

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

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

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

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

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

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

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

1

Squat (Barbell)

3

5 reps

85%

2

Hack Squat

3

4 reps

75%

Day 1

1

Squat (Barbell)

3

4 reps

88%

2

Hack Squat

4

4 reps

80%

Day 1

1

Squat (Barbell)

2

4 reps

90%

2

Hack Squat

4

4 reps

85%

Day 1

1

Squat (Barbell)

1

1 reps

RPE 10

Day 2

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

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

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

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

1

Squat (Barbell)

4

5 reps

65%

2

Squat (Paused)

4

4 reps

72%

3

Cable Crunch

1

12 reps

RPE 9

Day 2

1

Squat (Barbell)

3

6 reps

67%

2

Squat (Paused)

4

4 reps

72%

3

Cable Crunch

1

12 reps

RPE 9

Day 2

1

Squat (Barbell)

3

6 reps

72%

2

Squat (Paused)

4

4 reps

75%

3

Cable Crunch

1

12 reps

RPE 9

Day 2

1

Squat (Barbell)

3

6 reps

75%

2

Squat (Paused)

4

4 reps

75%

3

Cable Crunch

1

12 reps

RPE 9

Day 2

1

Squat (Barbell)

3

4 reps

75%

Day 2

1

Squat (Barbell)

1

4 reps

77%

Day 2

1

Squat (Barbell)

1

4 reps

80%

Day 3

1

Squat (Barbell)

1

2

6 reps

6 reps

75%

65%

2

Hyperextension

1

12-15 reps

RPE 8

Day 3

1

Squat (Barbell)

1

2

6 reps

6 reps

75%

67%

2

Hyperextension

1

12-15 reps

RPE 8

Day 3

1

Squat (Barbell)

1

3

5 reps

5 reps

75%

67%

2

Hyperextension

1

12-15 reps

RPE 8

Day 3

1

Squat (Barbell)

7

5 reps

65%

2

Hyperextension

1

12-15 reps

RPE 8

Day 3

1

Hyperextension

1

12-15 reps

RPE 8

2

Front Squat (Barbell)

4

6 reps

55%

Day 3

1

Hyperextension

1

12-15 reps

RPE 8

2

Front Squat (Barbell)

3

6 reps

57%

Day 3

1

Hyperextension

1

12-15 reps

RPE 8

2

Front Squat (Barbell)

3

7 reps

62%

Day 3

1

Hyperextension

1

12-15 reps

RPE 8

2

Front Squat (Barbell)

3

6 reps

65%

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