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One Rep Max Barbell Back Squat
by Abdullah Bin Ateeq
8 athletes joined
Program Description
Program to increase one rep max of squat. Increase one rep max by 2.5kg every week you progress.
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Feb 28, 2024 04:28
Last Edited
Jun 12, 2024 10:27
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Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 2
1
Squat (Paused)
2 Sets
5 Reps
80%
Day 4
No exercises added to this day
Day 3
1
Squat (Paused)
1 Set
5 Reps
85%
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
3 Sets
15 Reps
@9.5