Streetlifting: Squat Specialist

Unleash your strength with the **Streetlifting: Squat Specialist** program, a focused 5-week journey designed to elevate your squat game. Committing just 4 days a week, you'll engage in a variety of exercises including front squats, leg presses, and heavy barbell squats, all tailored to build muscle and power. This program emphasizes progressive overload and includes dynamic supersets to enhance your overall performance. Get ready to transform your lower body strength and push your limits!

This 4-week squat specialization program is designed for intermediate to advanced athletes in streetlifting aiming to improve their squat strength and overall leg development. The program focuses on high-intensity, low-rep strength work combined with hypertrophy-focused accessory exercises to enhance both raw power and muscular endurance.

Each week is progressively structured to push your limits while maintaining proper recovery. The program culminates in a deload week to promote recovery and peak performance, allowing for a 1RM test at the end.

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Week 1

Week 2

Week 3

Week 4

Week 5

High Bar Squat (Barbell)

Dip (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

High bar Squat + Push

Squat (Barbell)

Pull-Up (Weighted)

Heavy Squat Doubles + Pull

Front Squat (Paused)

Leg Press

Incline Bench Press (Dumbbell)

Front Squat + Push

Barbell Row

Bayesian Curl

Heavy Squat + Pull

Dragon Flag

Hanging Leg Raise

Fullbody

Squat Walkout

Test day

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