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Wendler “More Squatting”

by Munster B.

Program Description

Leverage the Wendler 5/3/1 scheme with more practice squatting.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 24, 2025 12:31
  • Last Edited
    Jun 18, 2025 10:58

Summary

Dive into the Wendler “More Squatting” program, a focused 3-week journey designed to elevate your leg strength and overall power. With five training days each week, you'll tackle a variety of exercises including Belt Squats, Decline Bench Presses, and Pull-Ups, all tailored to enhance your performance. This program is perfect for those looking to build muscle and improve their squat game in a garage gym setting. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.5%
Chest
12.8%
Glutes
12.3%
Triceps
11.8%
Front Delts
11.3%
Lats
9.7%
Upper Back
8.7%
Hamstrings
8.2%
Biceps
2.7%
Lower Back
2%
Abs
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
5
1
5 reps
3 reps
-
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
4
5 reps
3 reps
-
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
3 reps
1 reps
-
-
2
Decline Bench Press (Barbell)
5
1
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
3 reps
1 reps
-
-
2
Decline Bench Press (Barbell)
2
4
5 reps
3 reps
-
-
3
Chin-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
3 reps
1 reps
-
-
2
Decline Bench Press (Barbell)
3
2
1
5 reps
3 reps
1 reps
-
-
-
3
Chin-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10-15 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Behind-the-Neck Push Press
5
1
5 reps
3 reps
-
-
3
Deadlift (Barbell)
5
1
5 reps
3 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
3 reps
1 reps
-
-
2
Behind-the-Neck Push Press
2
4
5 reps
3 reps
-
-
3
Deadlift (Barbell)
2
4
5 reps
3 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Behind-the-Neck Push Press
3
2
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Barbell)
3
2
1
5 reps
3 reps
1 reps
-
-
-
Week 1
1 / 3 Weeks
Day 3
1
Belt Squat
2 Sets
1 Set
3 Reps
1 Reps
-
-
2
Decline Bench Press (Barbell)
5 Sets
1 Set
5 Reps
3 Reps
-
-
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Belt Squat
3 Sets
3 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
Day 1
1
Belt Squat
5 Sets
1 Set
5 Reps
3 Reps
-
-
2
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Belt Squat
3 Sets
3 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
Day 5
1
Belt Squat
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Behind-the-Neck Push Press
5 Sets
1 Set
5 Reps
3 Reps
-
-
3
Deadlift (Barbell)
5 Sets
1 Set
5 Reps
3 Reps
-
-