“Buried Alive” |  Build a Big Squat

Build your squat quickly. Max out at the end to determine a new PR. Intensity will remain low until the end of the block when the max out occurs. Intensity is low but volume is high. Frequency-based strength progression is the goal. The end goal should be to put 10-20lbs on your squat in the first 4-week block. This can be run multiple times with different weights.

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Week 1

Week 2

Week 3

Week 4

Week 5

Easy squats to start the workout, prioritizing technique and volume work. Full pull day afterward.

Squat (Barbell)

T-Bar Row

Lat Pulldown

Face Pull

Bicep Curl (EZ Bar)

Light Squats, Back & Bis (W1)

Deadlift (Barbell)

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Deadlift and OHP

Go relatively hard on this day, keeping an RPE around 9-9.5. This will be the main Quad focus day.

Leg Press

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Hard Squats (W1)

Most of the chest & tricep work. Overall bench optimization will also be this day.

Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

V-Handle Tricep Pushdown (Cable)

Bench & Tris (W1)

Mediocre squat singles, not too heavy not too light. Hamstring focused day primarily.

Romanian Deadlift (Barbell)

Hamstring Curl

Calf Raise (Machine)

Medium Squats and Hams (W1)

Hard Squats (W4)

Hard Squats (W2)

Chest Fly (Cable)

Deficit Push Up

Bench & Tris (W2)

Light Squats, Back & Bis (W2)

Deadlift and OHP (W2)

Medium Squats and Hams (W2)

Hard Squats (W3)

Bench & Tris (W3)

Light Squats, Back & Bis (W3)

Deadlift and OHP (W3)

Medium Squats and Hams (W3)

Bench & Tris (W4)

Light Squats, Back & Bis (W4)

Deadlift and OHP (W4)

Medium Squats and Hams (W4)

Deloaded squats, and the last squats before the max.

DELOAD Squat

Deloaded bench day. Last bench day before optional max out. If not maxing SBD, do an active rest.

DELOAD Bench (Optional)

Deloaded deadlift day. Last deads day before optional max out. If not maxing SBD, do an active rest.

DELOAD Deadlift (Optional)

Max out your squat. Optionally max bench and deadlift as well.

MAX OUT SQUAT (Optional SBD)

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