Squat Program
Weeks 1 - 3
Workout A
Squats 4 x 8
Front Squat (Light) 4 x 10
Stiff Legged Deadlifts (Light) 4 x10
Pullups / Chin Ups (Bodyweight) 4 x10
Plank for time (2 mins max) 3 sets
Lying twists / crunches 3 sets
Workout B
Squats (70 – 80% of Workout A) 4 x 8
Front Squats 4 x 10
Stiff Legged Deadlifts (Light) 4 x 10
Pullups / Chin Ups 4 x 10
Plank for time (2 mins max) 3 sets
Lying twists / crunches 3 sets
Weeks 4 - 6
Workout A
Squats 4 x 6
Front Squat (Light) 4 x 8
Stiff Legged Deadlifts (Light) 4 x 10
Pullups / Chin Ups (Bodyweight) 4 x 10
Plank for time (2 mins max) 3 sets
Lying twists / crunches 3 sets
Workout B
Squats (70 – 80% of Workout A) 4 x 6
Front Squats 4 x 8
Stiff Legged Deadlifts (Light) 4 x 10
Pullups / Chin Ups 4 x 10
Plank for time (2 mins max) 3 sets
Lying twists / crunches 3 sets
Weeks 7 - 9
Workout A
Squats 4 x 5
Front Squat (Light) 4 x 6
Stiff Legged Deadlifts (Light) 4 x 10
Pullups / Chin Ups (Bodyweight) 4 x 10
Plank for time (2 mins max) 3 sets
Lying twists / crunches 3 sets
Workout B
Squats (70 – 80% of Workout A) 4 x 5
Front Squats 4 x 6
Stiff Legged Deadlifts (Light) 4 x 10
Pullups / Chin Ups 4 x 10
Plank for time (2 mins max) 3 sets
Lying twists / crunches 3 sets
Weeks 10 - 12
Workout A
Squats 3 x 3
Front Squat (Light) 4 x 6
Stiff Legged Deadlifts (Light) 4 x 10
Pullups / Chin Ups (Bodyweight) 4 x 10
Plank for time (2 mins max) 3 sets
Lying twists / crunches 3 sets
Workout B
Squats (70 – 80% of Workout A) 3 x 3
Front Squats 4 x 6
Stiff Legged Deadlifts (Light) 4 x 10
Pullups / Chin Ups 4 x 10
Plank for time (2 mins max) 3 sets
Lying twists / crunches 3 sets
This is a very basic program designed to increase the squat. There is no end
peaking block but a 1 RM could be attempted on week 13 or week 14 after a deload.
Additional assistant exercises can be added and they could come in the form of leg
curls, leg extensions or leg press.
This program was written with a garage gym lifter in mind who has access to very
little equipment apart from a squat rack, barbell and weight plates.
Pull ups can be done by setting the bar on a high setting on the rack – the barbell
then becomes the pullup / chin up bar.
Start of the program for weeks 1 – 3 is roughly designed to be at 65 – 75% of 1 RM.
Fitness, recovery, squatting ability and experience of the lifter are all variables
that come into play.
Additional days of training can be included but these are all dependent upon the
individual and their goals. The additional days would be in the form of upper body
sessions.
When trying to increase the squat, reducing fatigue and limiting the amount of
additional upper body exercise goes a very long way. The more you have left in the
tank the faster you are going to recover.
