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Squatober

by Sarah Joseph
2 athletes joined

Program Description

**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.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2025 07:32
  • Last Edited
    Oct 08, 2025 04:50

Summary

**Squatober** is a dynamic 5-week program designed to elevate your squat game and build overall strength. With five training days each week, you'll focus on targeted exercises that enhance your squat technique while also developing your chest and shoulder muscles. Expect a blend of machine and bodyweight movements, including belt squats and pendulum squats, all tailored to push your limits. Get ready to transform your lower body strength and achieve new personal bests!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.2%
Glutes
15.2%
Hamstrings
11.1%
Triceps
10.3%
Rear Delts
8.4%
Front Delts
6.5%
Upper Back
6.2%
Chest
5.3%
Abs
4.1%
Middle Delts
3.7%
Biceps
2.7%
Abductors
2.6%
Lats
1.9%
Adductors
1.8%
Lower Back
1.5%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2 reps
2 reps
RPE 6.5
RPE 7
2A
Walking Lunge (Dumbbell)
3
12 reps
RPE 6.5
2B
Chest Press (Machine)
3
12 reps
RPE 6.5
3A
Dip (Assisted)
3
12 reps
RPE 6.5
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2 reps
RPE 7
2A
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2B
Chest Press (Machine)
3
12 reps
RPE 7
3A
Dip (Assisted)
3
12 reps
RPE 7
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
2 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2B
Chest Press (Machine)
3
12 reps
RPE 8
3A
Dip (Assisted)
3
12 reps
RPE 7
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2 reps
2 reps
RPE 8
RPE 7
2A
Walking Lunge (Dumbbell)
3
12 reps
RPE 7.5
2B
Chest Press (Machine)
3
12 reps
RPE 8.5
3A
Dip (Assisted)
3
12 reps
RPE 7.5
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2 reps
2 reps
RPE 8.5
RPE 7.5
2A
Walking Lunge (Dumbbell)
3
12 reps
RPE 7.5
2B
Chest Press (Machine)
3
12 reps
RPE 9
3A
Dip (Assisted)
3
12 reps
RPE 8
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
12 reps
RPE 7
2
Hip Abductor (Machine)
4
15 reps
RPE 6.5
3
Pike Push Up
3
12 reps
RPE 10
4A
Lying Reverse Fly
4
10 reps
RPE 7
4B
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
12 reps
RPE 7.5
2
Hip Abductor (Machine)
4
15 reps
RPE 7
3
Pike Push Up
3
12 reps
RPE 10
4A
Lying Reverse Fly
4
10 reps
RPE 7.5
4B
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
12 reps
RPE 8
2
Hip Abductor (Machine)
4
15 reps
RPE 7
3
Pike Push Up
3
12 reps
RPE 10
4A
Lying Reverse Fly
4
10 reps
RPE 8
4B
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
12 reps
RPE 8.5
2
Hip Abductor (Machine)
4
15 reps
RPE 7.5
3
Pike Push Up
3
12 reps
RPE 10
4A
Lying Reverse Fly
4
10 reps
RPE 8.5
4B
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
12 reps
RPE 9
2
Hip Abductor (Machine)
4
15 reps
RPE 8
3
Pike Push Up
3
12 reps
RPE 10
4A
Lying Reverse Fly
4
10 reps
RPE 8.5
4B
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3A
Cable Low Row
3
12 reps
RPE 6.5
3B
Lying Leg Raise
3
12 reps
RPE 6.5
4A
Lat Pulldown (Plate Loaded)
3
12 reps
RPE 6.5
4B
Glute-Ham Raise
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3A
Cable Low Row
3
12 reps
RPE 7
3B
Lying Leg Raise
3
12 reps
RPE 7
4A
Lat Pulldown (Plate Loaded)
3
12 reps
RPE 7
4B
Glute-Ham Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3A
Cable Low Row
3
12 reps
RPE 7.5
3B
Lying Leg Raise
3
12 reps
RPE 7
4A
Lat Pulldown (Plate Loaded)
3
12 reps
RPE 7.5
4B
Glute-Ham Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3A
Cable Low Row
3
12 reps
RPE 7.5
3B
Lying Leg Raise
3
12 reps
RPE 7
4A
Lat Pulldown (Plate Loaded)
3
12 reps
RPE 8
4B
Glute-Ham Raise
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
3A
Cable Low Row
3
12 reps
RPE 8
3B
Lying Leg Raise
3
12 reps
RPE 7.5
4A
Lat Pulldown (Plate Loaded)
3
12 reps
RPE 8.5
4B
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
4
3
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Leg Extension
3
12 reps
RPE 6.5
3A
Hammer Curl (Cable)
3
12 reps
RPE 6.5
3B
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
3C
Lying Reverse Fly
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
4
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3A
Hammer Curl (Cable)
3
12 reps
RPE 7
3B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3C
Lying Reverse Fly
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
4
3
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3A
Hammer Curl (Cable)
3
12 reps
RPE 7.5
3B
Tricep Pushdown (Cable)
3
12 reps
RPE 7
3C
Lying Reverse Fly
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
4
3
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7.5
3A
Hammer Curl (Cable)
3
12 reps
RPE 7.5
3B
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
3C
Lying Reverse Fly
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
3
2
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3A
Hammer Curl (Cable)
3
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3C
Lying Reverse Fly
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cossack Squat
4
12 reps
RPE 6.5
1B
Dimmer Deadlift
3
12 reps
RPE 6.5
1C
Batwing Row
3
12 reps
RPE 6.5
1D
Push Up
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cossack Squat
4
12 reps
RPE 7
1B
Dimmer Deadlift
3
12 reps
RPE 7
1C
Batwing Row
3
12 reps
RPE 7
1D
Push Up
3
2
12 reps
RPE 7
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cossack Squat
4
12 reps
RPE 7.5
1B
Dimmer Deadlift
3
12 reps
RPE 7.5
1C
Batwing Row
3
12 reps
RPE 7.5
1D
Push Up
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cossack Squat
4
12 reps
RPE 8
1B
Dimmer Deadlift
3
12 reps
RPE 8
1C
Batwing Row
3
12 reps
RPE 8
1D
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cossack Squat
4
12 reps
RPE 8.5
1B
Dimmer Deadlift
3
12 reps
RPE 8.5
1C
Batwing Row
3
12 reps
RPE 8.5
1D
Push Up
3
12 reps
RPE 8.5
Week 1
1 / 5 Weeks
Day 1
1
Belt Squat
1 Set
1 Set
2 Reps
2 Reps
@6.5
@7
2A
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6.5
2B
Chest Press (Machine)
3 Sets
12 Reps
@6.5
3A
Dip (Assisted)
3 Sets
12 Reps
@6.5
3B
Rear Delt Fly (Cable)
3 Sets
12 Reps
@6.5
Day 2
1
Pendulum Squat
3 Sets
12 Reps
@7
2
Hip Abductor (Machine)
4 Sets
15 Reps
@6.5
3
Pike Push Up
3 Sets
12 Reps
@10
4A
Lying Reverse Fly
4 Sets
10 Reps
@7
4B
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@6.5
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@6.5
3A
Cable Low Row
3 Sets
12 Reps
@6.5
3B
Lying Leg Raise
3 Sets
12 Reps
@6.5
4A
Lat Pulldown (Plate Loaded)
3 Sets
12 Reps
@6.5
4B
Glute-Ham Raise
3 Sets
12 Reps
@6.5
Day 4
1
Belt Squat
2 Sets
4 Sets
3 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
2
Leg Extension
3 Sets
12 Reps
@6.5
3A
Hammer Curl (Cable)
3 Sets
12 Reps
@6.5
3B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
3C
Lying Reverse Fly
3 Sets
12 Reps
@6.5
Day 5
1A
Cossack Squat
4 Sets
12 Reps
@6.5
1B
Dimmer Deadlift
3 Sets
12 Reps
@6.5
1C
Batwing Row
3 Sets
12 Reps
@6.5
1D
Push Up
3 Sets
12 Reps
@6.5