The Squat Plug Program
by Matt Vena
12 athletes joined
Squat focused program to help plug your leg weakness.
PROGRAM DESCRIPTION
This program is a heavy squat focused program, meant for those who are focused on this lift. While you can do upper body work around it, make sure any other lower body work is minimized.
PROGRAM OVERVIEW
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length14 weeks
- Days Per Week3 days
- Time Per Workout45 minutes
START THE PROGRAM
ON THE BOOSTCAMP APP
ON THE BOOSTCAMP APP
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
78%
2
Squat (Paused)
3
2 reps
73%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
78%
2
Squat (Paused)
3
3 reps
73%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
78%
2
Squat (Paused)
3
4 reps
73%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Squat (Paused)
3
2 reps
75%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Squat (Paused)
3
3 reps
75%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Paused)
3
4 reps
75%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
82%
2
Squat (Paused)
3
2 reps
77%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Squat (Paused)
3
3 reps
77%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Squat (Paused)
3
4 reps
77%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 6
84%
2
Squat (Paused)
3
2 reps
79%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 7
84%
2
Squat (Paused)
3
3 reps
79%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 8
84%
2
Squat (Paused)
3
4 reps
79%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 8
86%
2
Squat (Paused)
3
2 reps
81%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 6
80%
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Tempo Squat (Barbell)
3
2 reps
69%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Tempo Squat (Barbell)
3
3 reps
69%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Tempo Squat (Barbell)
3
4 reps
69%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Tempo Squat (Barbell)
3
2 reps
71%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Tempo Squat (Barbell)
3
3 reps
71%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Tempo Squat (Barbell)
3
4 reps
71%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77%
2
Tempo Squat (Barbell)
3
2 reps
73%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Tempo Squat (Barbell)
3
3 reps
73%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Tempo Squat (Barbell)
3
4 reps
73%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
79%
2
Tempo Squat (Barbell)
3
2 reps
75%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Tempo Squat (Barbell)
3
3 reps
75%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
79%
2
Tempo Squat (Barbell)
3
4 reps
75%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 6
81%
2
Tempo Squat (Barbell)
3
2 reps
77%*
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
60%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
68%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
68%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
70%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
72%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
72%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
74%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
74%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
74%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
76%
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Unlock with
by subscribing on the Boostcamp appPRO