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Block Periodization - AR: Squat Phase 1

by Ryan deBrigard
2 athletes joined

Program Description

Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase.The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 09:04
  • Last Edited
    Jun 18, 2025 10:57

Summary

Unlock your strength potential with the **Block Periodization - AR: Squat Phase 1** program, designed for dedicated lifters ready to elevate their squat game over 12 weeks. This focused, once-a-week regimen emphasizes barbell squats, Anderson squats, and box squats, all tailored to build power and endurance in your legs. Each session includes a mix of targeted rep ranges and AMRAP sets to push your limits and enhance muscle growth. Perfect for those with a garage gym setup, this program will transform your squat technique and overall leg strength. Get ready to squat your way to new personal bests!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 6-8
2
Squat (Barbell)
1
AMRAP
RPE 7-8
3
Anderson Squat
2
10-12 reps
RPE 6-8
4
Box Squat (Barbell)
2
10-12 reps
RPE 6-8
5
Cable Crunch
3
15-20 reps
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
10-12 Reps
@6-8
2
Squat (Barbell)
1 Set
AMRAP
@7-8
3
Anderson Squat
2 Sets
10-12 Reps
@6-8
4
Box Squat (Barbell)
2 Sets
10-12 Reps
@6-8
5
Cable Crunch
3 Sets
15-20 Reps
@7-8