One Rep Max Barbell Back Squat

by Abdullah Bin Ateeq

13 athletes joined

Program Description

Program to increase one rep max of squat. Increase weight 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
Nov 20, 2024 05:18

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9

Day 1

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 1

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 1

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 1

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 2

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 2

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 2

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 2

1

Squat (Paused)

2

5 reps

80%

Day 2

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 3

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 3

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 3

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 3

1

Squat (Paused)

1

5 reps

85%

Day 3

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 4

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 4

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 4

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 4

No exercises added to this day

Day 4

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 5

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 5

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 5

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 5

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 6

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 6

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 9.5

Day 6

1

Squat (Barbell)

5

5 reps

85%

2

Squat (Paused)

3

15 reps

RPE 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 1

1

Squat (Barbell)

5 Sets

5 Reps

85%

2

Squat (Paused)

3 Sets

15 Reps

@9