Intermediate–AdvancedFree

Squatober

A balanced squat "everyday" challenge that builds, strength, and endurance in the lower body without neglecting core, back, chest, shoulders, and arms.

Sarah Joseph· Oct 2025

2athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Women's, Muscle

Equipment

Full Gym

Session length

60 min

**Squatober** A 5-week program to elevate your squat game while building overall strength. Commit to 25 days of focused training. Each day has a different focus, from volume to hypertrophy and strength. Some exercises include belt squats, lunges, and chest presses. Supersets are utilized to give you a time-effective workout. Rest intervals and tempo are according to the training goal of the day. Each week ramps up the intensity, ensuring you push your limits and maximize gains. Repeat the program as many times as you'd like for continuous improvement or just during October for a fun challenge. You'll have 2 days off each week for recovery, flexibility with your schedule, and program adherence. Feel free to swap exercises with similar movement patterns to fit your equipment or preferences. For example, a Pendulum Squat (quad dominant squat movement) could easily be swapped for a Goblet Squat or Front Squat. Week 1: There's no chance of a breakdown in form. Week 2: Heavier than the first week, but still no chance of breaking form. Week 3: May need to introduce a spotter on the last set. Week 4: Finals reps should be very challenging. Recommended use of a spotter.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

16%

Glutes

15.5%

Hamstrings

15.2%

Triceps

10.1%

Front Delts

8.6%

Rear Delts

6.8%

Upper Back

5.7%

Chest

4.9%

Abs

4.2%

Middle Delts

3.7%

Biceps

2.3%

Abductors

2.1%

Adductors

1.8%

Lats

1.6%

Lower Back

0.8%

Forearms

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Belt Squat	1	2 reps	@6.5
		1	2 reps	@7
Superset
2A	Walking Lunge (Dumbbell)	3	12 reps	@6.5
2B	Chest Press (Machine)	3	12 reps	@6.5
Superset
3A	Dip (Assisted)	3	12 reps	@6.5
3B	Rear Delt Fly (Cable)	3	12 reps	@6.5

#	Exercise	Sets	Reps	Intensity
1	Pendulum Squat	3	12 reps	@7
2	Hip Abductor (Machine)	4	15 reps	@6.5
3	Pike Push Up	3	12 reps	@10
Superset
4A	Lying Reverse Fly	4	10 reps	@7
4B	Seated Overhead Press (Dumbbell)	4	10 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Bulgarian Split Squat (Dumbbell)	3	15 reps	@6.5
2	Romanian Deadlift (Dumbbell)	3	12 reps	@6.5
Superset
3A	Cable Low Row	3	12 reps	@6.5
3B	Lying Leg Raise	3	12 reps	@6.5
Superset
4A	Lat Pulldown (Plate Loaded)	3	12 reps	@6.5
4B	Glute-Ham Raise	3	12 reps	@6.5

#	Exercise	Sets	Reps	Intensity
1	Belt Squat	2	10 reps	@6.5
		4	10 reps	@7
		3	10 reps	@7.5
2	Leg Extension	3	12 reps	@6.5
Superset
3A	Hammer Curl (Cable)	3	12 reps	@6.5
3B	Tricep Pushdown (Cable)	3	12 reps	@6.5
3C	Lying Reverse Fly	3	12 reps	@6.5

#	Exercise	Sets	Reps	Intensity
Superset
1A	Cossack Squat	4	12 reps	@6.5
1B	Dimmer Deadlift	3	12 reps	@6.5
1C	Batwing Row	3	12 reps	@6.5
1D	Push Up	3	12 reps	@6.5

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Squatober is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Squatober is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Squatober is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android