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Summer squat program
by Mark L.
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 03, 2024 07:51
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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
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
5 Sets
10 Reps
3
Romanian Deadlift (Barbell)
4 Sets
6 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
3 Reps
2
Snatch Deadlift
4 Sets
6 Reps
3
Good Morning
4 Sets
8 Reps
4
Lunge (Barbell)
4 Sets
10 Reps
5
Back Extension
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
2
Front Squat (Barbell)
8 Sets
8 Reps
3
Romanian Deadlift (Barbell)
6 Sets
5 Reps
4
Hamstring Curl
5 Sets
12 Reps
5
Leg Press
2 Sets
3 Sets
10 Reps
10 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
2
Snatch Deadlift
5 Sets
5 Reps
3
Good Morning
5 Sets
6 Reps
4
Lunge (Barbell)
5 Sets
10 Reps
5
Back Extension
4 Sets
1 Set
12 Reps
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
2
Front Squat (Barbell)
4 Sets
6 Reps
3
Romanian Deadlift (Barbell)
4 Sets
4 Reps
4
Hamstring Curl
4 Sets
12 Reps
5
Leg Press
2 Sets
2 Sets
10 Reps
10 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
2
Snatch Deadlift
4 Sets
4 Reps
3
Good Morning
3 Sets
6 Reps
4
Lunge (Barbell)
4 Sets
10 Reps
5
Back Extension
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@9.5
2
Front Squat (Barbell)
3 Sets
5 Reps
3
Romanian Deadlift (Barbell)
3 Sets
4 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Snatch Deadlift
3 Sets
3 Reps
3
Good Morning
3 Sets
5 Reps
4
Lunge (Barbell)
3 Sets
8 Reps
5
Back Extension
2 Sets
1 Set
8 Reps
8 Reps
@8