Program Description
A high frequency, squat intensive routine designed to increase strength and proficiency. You can add exercises to these workouts, ideally some form of Olympic weightlifting. Deadlifting is hard while running this program. Instead focus on corrective exercises like back extensions, KB Swings etc. Don’t try to body build the legs either. You will likely grow due to the frequency and strength gains anyway. On the last day you should hit 105% (maybe more) for a single but this wasn’t allowed to be input when writing the program. The 6x2 days are your recovery days so take them easy and move well. Enjoy!
Program Overview
- LevelIntermediate, Beginner
- GoalStrength, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 30, 2026 11:38
- Last EditedMar 30, 2026 11:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
25%
Glutes
25%
Hamstrings
25%
Adductors
12.5%
Abs
12.5%
