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Squat Program

by David S.

Program Description

2 days on, 1 day off cycle. After 4 weeks repeat with an increase 1rm percentage. Use your 1rm% for squat the same as tempo and pause squats.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 04:57
  • Last Edited
    Jun 18, 2025 09:29

Summary

Unleash your lower body potential with this comprehensive 4-week Squat Program, designed for lifters ready to elevate their strength and technique. Committing to four days a week, you'll engage in a variety of squat-focused exercises, including barbell squats and tempo variations, complemented by targeted accessory work to enhance muscle balance and stability. Each session is strategically crafted to push your limits, ensuring you build not just power, but also endurance. Get ready to squat your way to new personal bests!
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2
Underhand Bench Press (Dumbbell)
3
12-20 reps
-
3A
Lateral Raise Seated (Dumbbell)
2
12-20 reps
-
3B
Seated Lu Raise
2
12-20 reps
-
4A
Overhead Extension (EZ Bar)
2
12-20 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-20 reps
-
5A
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
-
5B
Wrist Curls
2
12-20 reps
-
5C
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
-
6A
Neck Flexion
2
12-20 reps
-
6B
Neck Extension
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2
Underhand Bench Press (Dumbbell)
3
12-20 reps
-
3A
Lateral Raise Seated (Dumbbell)
2
12-20 reps
-
3B
Seated Lu Raise
2
12-20 reps
-
4A
Overhead Extension (EZ Bar)
2
12-20 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-20 reps
-
5A
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
-
5B
Wrist Curls
2
12-20 reps
-
5C
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
-
6A
Neck Flexion
2
12-20 reps
-
6B
Neck Extension
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2
Underhand Bench Press (Dumbbell)
3
12-20 reps
-
3A
Lateral Raise Seated (Dumbbell)
2
12-20 reps
-
3B
Seated Lu Raise
2
12-20 reps
-
4A
Overhead Extension (EZ Bar)
2
12-20 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-20 reps
-
5A
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
-
5B
Wrist Curls
2
12-20 reps
-
5C
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
-
6A
Neck Flexion
2
12-20 reps
-
6B
Neck Extension
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2
Underhand Bench Press (Dumbbell)
3
12-20 reps
-
3A
Lateral Raise Seated (Dumbbell)
2
12-20 reps
-
3B
Seated Lu Raise
2
12-20 reps
-
4A
Overhead Extension (EZ Bar)
2
12-20 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-20 reps
-
5A
Reverse Wrist Curl (Dumbbell)
2
12-20 reps
-
5B
Wrist Curls
2
12-20 reps
-
5C
Reverse Bicep Curl (EZ Bar)
2
12-20 reps
-
6A
Neck Flexion
2
12-20 reps
-
6B
Neck Extension
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
85%
75%
70%
2
Tempo Squat (Barbell)
3
6 reps
56%
3A
Leg Curl
3
12-20 reps
-
3B
Single Leg Extension
3
12-20 reps
-
3C
Hip Adductor (Machine)
3
12-20 reps
-
4A
Abs Crunch (Weighted)
2
12-20 reps
-
4B
Abs Crunch (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
87.5%
76%
71%
2
Tempo Squat (Barbell)
3
6 reps
57%
3A
Leg Curl
3
12-20 reps
-
3B
Single Leg Extension
3
12-20 reps
-
3C
Hip Adductor (Machine)
3
12-20 reps
-
4A
Abs Crunch (Weighted)
2
12-20 reps
-
4B
Abs Crunch (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
90%
77%
72%
2
Tempo Squat (Barbell)
3
6 reps
58%
3A
Leg Curl
3
12-20 reps
-
3B
Single Leg Extension
3
12-20 reps
-
3C
Hip Adductor (Machine)
3
12-20 reps
-
4A
Abs Crunch (Weighted)
2
12-20 reps
-
4B
Abs Crunch (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
92.5%
78%
73%
2
Tempo Squat (Barbell)
3
6 reps
59%
3A
Leg Curl
3
12-20 reps
-
3B
Single Leg Extension
3
12-20 reps
-
3C
Hip Adductor (Machine)
3
12-20 reps
-
4A
Abs Crunch (Weighted)
2
12-20 reps
-
4B
Abs Crunch (Machine)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported T-Bar Row
2
12-20 reps
-
2B
Underhand Lat Pulldown
2
12-20 reps
-
3A
Bicep Curl (EZ Bar)
2
12-20 reps
-
3B
Incline Curl (Dumbbell)
2
12-20 reps
-
4A
Rear Delt Fly (Machine)
2
12-20 reps
-
4B
Rotator Cuff On Knee
2
12-20 reps
-
5A
Smith Machine Shrug
2
12-20 reps
-
5B
Shrug (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported T-Bar Row
2
12-20 reps
-
2B
Underhand Lat Pulldown
2
12-20 reps
-
3A
Bicep Curl (EZ Bar)
2
12-20 reps
-
3B
Incline Curl (Dumbbell)
2
12-20 reps
-
4A
Rear Delt Fly (Machine)
2
12-20 reps
-
4B
Rotator Cuff On Knee
2
12-20 reps
-
5A
Smith Machine Shrug
2
12-20 reps
-
5B
Shrug (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported T-Bar Row
2
12-20 reps
-
2B
Underhand Lat Pulldown
2
12-20 reps
-
3A
Bicep Curl (EZ Bar)
2
12-20 reps
-
3B
Incline Curl (Dumbbell)
2
12-20 reps
-
4A
Rear Delt Fly (Machine)
2
12-20 reps
-
4B
Rotator Cuff On Knee
2
12-20 reps
-
5A
Smith Machine Shrug
2
12-20 reps
-
5B
Shrug (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported T-Bar Row
2
12-20 reps
-
2B
Underhand Lat Pulldown
2
12-20 reps
-
3A
Bicep Curl (EZ Bar)
2
12-20 reps
-
3B
Incline Curl (Dumbbell)
2
12-20 reps
-
4A
Rear Delt Fly (Machine)
2
12-20 reps
-
4B
Rotator Cuff On Knee
2
12-20 reps
-
5A
Smith Machine Shrug
2
12-20 reps
-
5B
Shrug (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Above Parallel Pause Squat
3
4 reps
70%
2
Tempo Squat (Barbell)
3
6 reps
60%
3
Back Extension (Weighted)
3
10-15 reps
-
4A
Overhead Extension (EZ Bar)
3
12-20 reps
-
4B
Bicep Curl (EZ Bar)
3
12-20 reps
-
5A
Abs Crunch (Weighted)
2
12-20 reps
-
5B
Abs Crunch (Machine)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Above Parallel Pause Squat
3
4 reps
71%
2
Tempo Squat (Barbell)
3
6 reps
61%
3
Back Extension (Weighted)
3
10-15 reps
-
4A
Overhead Extension (EZ Bar)
3
12-20 reps
-
4B
Bicep Curl (EZ Bar)
3
12-20 reps
-
5A
Abs Crunch (Weighted)
2
12-20 reps
-
5B
Abs Crunch (Machine)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Above Parallel Pause Squat
3
4 reps
72%
2
Tempo Squat (Barbell)
3
6 reps
62%
3
Back Extension (Weighted)
3
10-15 reps
-
4A
Overhead Extension (EZ Bar)
3
12-20 reps
-
4B
Bicep Curl (EZ Bar)
3
12-20 reps
-
5A
Abs Crunch (Weighted)
2
12-20 reps
-
5B
Abs Crunch (Machine)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Above Parallel Pause Squat
3
4 reps
73%
2
Tempo Squat (Barbell)
3
6 reps
63%
3
Back Extension (Weighted)
3
10-15 reps
-
4A
Overhead Extension (EZ Bar)
3
12-20 reps
-
4B
Bicep Curl (EZ Bar)
3
12-20 reps
-
5A
Abs Crunch (Weighted)
2
12-20 reps
-
5B
Abs Crunch (Machine)
2
12-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Dumbbell Benchpress (Paused)
3 Sets
8-12 Reps
-
2
Underhand Bench Press (Dumbbell)
3 Sets
12-20 Reps
-
3A
Lateral Raise Seated (Dumbbell)
2 Sets
12-20 Reps
-
3B
Seated Lu Raise
2 Sets
12-20 Reps
-
4A
Overhead Extension (EZ Bar)
2 Sets
12-20 Reps
-
4B
Tricep Rope Push Down (Cable)
2 Sets
12-20 Reps
-
5A
Reverse Wrist Curl (Dumbbell)
2 Sets
12-20 Reps
-
5B
Wrist Curls
2 Sets
12-20 Reps
-
5C
Reverse Bicep Curl (EZ Bar)
2 Sets
12-20 Reps
-
6A
Neck Flexion
2 Sets
12-20 Reps
-
6B
Neck Extension
2 Sets
12-20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
85%
75%
70%
2
Tempo Squat (Barbell)
3 Sets
6 Reps
56%
3A
Leg Curl
3 Sets
12-20 Reps
-
3B
Single Leg Extension
3 Sets
12-20 Reps
-
3C
Hip Adductor (Machine)
3 Sets
12-20 Reps
-
4A
Abs Crunch (Weighted)
2 Sets
12-20 Reps
-
4B
Abs Crunch (Machine)
2 Sets
12-20 Reps
-
Day 4
1
Above Parallel Pause Squat
3 Sets
4 Reps
70%
2
Tempo Squat (Barbell)
3 Sets
6 Reps
60%
3
Back Extension (Weighted)
3 Sets
10-15 Reps
-
4A
Overhead Extension (EZ Bar)
3 Sets
12-20 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
12-20 Reps
-
5A
Abs Crunch (Weighted)
2 Sets
12-20 Reps
-
5B
Abs Crunch (Machine)
3 Sets
12-20 Reps
-
Day 3
1A
Bent Over Row (Barbell)
2 Sets
8-12 Reps
-
1B
Pull-Up (Weighted)
2 Sets
8-12 Reps
-
2A
Chest Supported T-Bar Row
2 Sets
12-20 Reps
-
2B
Underhand Lat Pulldown
2 Sets
12-20 Reps
-
3A
Bicep Curl (EZ Bar)
2 Sets
12-20 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
4A
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
4B
Rotator Cuff On Knee
2 Sets
12-20 Reps
-
5A
Smith Machine Shrug
2 Sets
12-20 Reps
-
5B
Shrug (Dumbbell)
2 Sets
12-20 Reps
-