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Summer squat program

by Mark L.
5 athletes joined

Program Description

Get squat/lower body stronger.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jun 03, 2024 06:58
  • Last Edited
    Jun 18, 2025 09:52

Summary

Get ready to transform your lower body with the Summer Squat Program! Over the course of 5 weeks, you'll engage in targeted workouts twice a week, focusing on essential barbell exercises like squats, front squats, and Romanian deadlifts. Each session is meticulously designed to enhance strength and muscle definition in your legs and glutes, ensuring you build a solid foundation for summer fitness. Join now and elevate your squat game to new heights!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Leg Press
2
1
10 reps
10 reps
-
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Hamstring Curl
3
12 reps
-
5
Leg Press
2
1
10 reps
10 reps
-
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Front Squat (Barbell)
8
8 reps
-
3
Romanian Deadlift (Barbell)
6
5 reps
-
4
Hamstring Curl
5
12 reps
-
5
Leg Press
2
3
10 reps
10 reps
-
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Romanian Deadlift (Barbell)
4
4 reps
-
4
Hamstring Curl
4
12 reps
-
5
Leg Press
2
2
10 reps
10 reps
-
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9.5
2
Front Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
4 reps
-
4
Hamstring Curl
3
10 reps
-
5
Leg Press
2
1
10 reps
10 reps
-
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Snatch Deadlift
3
6 reps
-
3
Good Morning
3
8 reps
-
4
Lunge (Barbell)
3
10 reps
-
5
Back Extension
2
1
12 reps
12 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Snatch Deadlift
4
6 reps
-
3
Good Morning
4
8 reps
-
4
Lunge (Barbell)
4
10 reps
-
5
Back Extension
3
1
12 reps
12 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Snatch Deadlift
5
5 reps
-
3
Good Morning
5
6 reps
-
4
Lunge (Barbell)
5
10 reps
-
5
Back Extension
4
1
12 reps
12 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Snatch Deadlift
4
4 reps
-
3
Good Morning
3
6 reps
-
4
Lunge (Barbell)
4
10 reps
-
5
Back Extension
3
1
12 reps
12 reps
-
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Snatch Deadlift
3
3 reps
-
3
Good Morning
3
5 reps
-
4
Lunge (Barbell)
3
8 reps
-
5
Back Extension
2
1
8 reps
8 reps
-
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
-
@6
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Snatch Deadlift
3 Sets
6 Reps
-
3
Good Morning
3 Sets
8 Reps
-
4
Lunge (Barbell)
3 Sets
10 Reps
-
5
Back Extension
2 Sets
1 Set
12 Reps
12 Reps
-
@8