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HIGH VOLUME SQUAT PROGRAM
by Gabriel E.
42 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
100 minutes
Created
Mar 12, 2024 12:01
Last Edited
Jun 03, 2024 02:29
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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
Day 1
1
Squat (Barbell)
1 Set
2 Reps
90%
2
Squat (Barbell)
2 Sets
5 Reps
83%
3
Squat (Paused)
2 Sets
5 Reps
73%
4
Squat (Barbell)
1 Set
20 Reps
63%
5
Lunge (Dumbbell)
2 Sets
16 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
2 Reps
90%
2
Squat (Barbell)
2 Sets
6 Reps
83%
3
Squat (Paused)
2 Sets
6 Reps
73%
4
Squat (Barbell)
1 Set
20 Reps
65%
5
Lunge (Dumbbell)
2 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Squat (Paused)
1 Set
8 Reps
70%
3
Squat (Barbell)
1 Set
20 Reps
67%
Day 1
1
Squat (Barbell)
1 Set
1 Reps
92%
2
Squat (Barbell)
2 Sets
5 Reps
85%
3
Squat (Paused)
2 Sets
5 Reps
78%
4
Squat (Barbell)
2 Sets
20 Reps
60%
5
Lunge (Dumbbell)
1 Set
16 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Reps
92%
2
Squat (Barbell)
2 Sets
5 Reps
85%
3
Squat (Paused)
2 Sets
4 Reps
80%
4
Squat (Barbell)
2 Sets
20 Reps
62%
5
Lunge (Dumbbell)
1 Set
16 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Reps
95%
2
Squat (Barbell)
2 Sets
5 Reps
87%
3
Squat (Paused)
1 Set
5 Reps
80%
4
Squat (Barbell)
2 Sets
20 Reps
65%
5
Lunge (Dumbbell)
1 Set
20 Reps
@9.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Squat (Paused)
1 Set
8 Reps
80%
3
Squat (Barbell)
1 Set
20 Reps
67%
Day 1
1
Squat (Barbell)
1 Set
1 Reps
95%
2
Squat (Barbell)
2 Sets
5 Reps
85%
3
Squat (Paused)
1 Set
8 Reps
80%
4
Squat (Barbell)
3 Sets
20 Reps
60%
5
Lunge (Dumbbell)
1 Set
16 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
1 Reps
97%
2
Squat (Barbell)
2 Sets
5 Reps
85%
3
Squat (Paused)
1 Set
8 Reps
82%
4
Squat (Barbell)
3 Sets
20 Reps
60%
5
Lunge (Dumbbell)
1 Set
16 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
1 Reps
100%
2
Squat (Barbell)
2 Sets
5 Reps
87%
3
Squat (Paused)
1 Set
8 Reps
82%
4
Squat (Barbell)
3 Sets
20 Reps
63%
5
Lunge (Dumbbell)
1 Set
20 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
87%
2
Squat (Paused)
3 Sets
8 Reps
77%
3
Walking Lunge
1 Set
20 Reps
@8.5