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HIGH VOLUME SQUAT PROGRAM

by Gabriel E.
151 athletes joined

Program Description

Build up your 1 RM and build mass on lower body with minimal equipment (if you eat correctly that is)

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Olympic Weightlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 12, 2024 12:01
  • Last Edited
    Jun 20, 2025 08:53

Summary

Transform your leg day with the HIGH VOLUME SQUAT PROGRAM, a focused 12-week plan designed for serious lifters looking to build strength and endurance in their squats. Committing just one day a week, you'll tackle a variety of barbell and dumbbell squat variations, including paused squats and lunges, all tailored to push your limits. Each session emphasizes high volume and progressive intensity, ensuring you see significant gains in muscle and power. Perfect for those with a garage gym setup, this program will elevate your squat game and redefine your lower body strength.
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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
3 reps
87%
2
Squat (Barbell)
3
5 reps
80%
3
Squat (Paused)
2
5 reps
70%
4
Squat (Barbell)
1
20 reps
60%
5
Lunge (Dumbbell)
2
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Squat (Barbell)
2
5 reps
83%
3
Squat (Paused)
2
5 reps
73%
4
Squat (Barbell)
1
20 reps
63%
5
Lunge (Dumbbell)
2
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Squat (Barbell)
2
6 reps
83%
3
Squat (Paused)
2
6 reps
73%
4
Squat (Barbell)
1
20 reps
65%
5
Lunge (Dumbbell)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Paused)
1
8 reps
70%
3
Squat (Barbell)
1
20 reps
67%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
92%
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Paused)
2
5 reps
78%
4
Squat (Barbell)
2
20 reps
60%
5
Lunge (Dumbbell)
1
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
92%
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Paused)
2
4 reps
80%
4
Squat (Barbell)
2
20 reps
62%
5
Lunge (Dumbbell)
1
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
2
5 reps
87%
3
Squat (Paused)
1
5 reps
80%
4
Squat (Barbell)
2
20 reps
65%
5
Lunge (Dumbbell)
1
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
1
8 reps
80%
3
Squat (Barbell)
1
20 reps
67%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Paused)
1
8 reps
80%
4
Squat (Barbell)
3
20 reps
60%
5
Lunge (Dumbbell)
1
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
97%
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Paused)
1
8 reps
82%
4
Squat (Barbell)
3
20 reps
60%
5
Lunge (Dumbbell)
1
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Barbell)
2
5 reps
87%
3
Squat (Paused)
1
8 reps
82%
4
Squat (Barbell)
3
20 reps
63%
5
Lunge (Dumbbell)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
87%
2
Squat (Paused)
3
8 reps
77%
3
Walking Lunge
1
20 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
87%
2
Squat (Barbell)
3 Sets
5 Reps
80%
3
Squat (Paused)
2 Sets
5 Reps
70%
4
Squat (Barbell)
1 Set
20 Reps
60%
5
Lunge (Dumbbell)
2 Sets
16 Reps
@8.5