Rigid Strength (Squat)

This program is built to prep for a meet. There are two other rigid strength isolation programs for your bench and deadlift respectively. 

Alongside the main compound lifts of the progressive overload, there is hypertrophy and accessories involved too, bringing you the perfect mix of both strength building and muscle growth. The 3-5 rep range is where we see the most muscle growth.

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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

Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Face Pull

Seated Row (Cable)

Single Arm Tricep Extension (Cable)

Bicep Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Hammer Curl

Lateral Raise (Dumbbell)

Cable Crunch

Bench Day

Incline Bench Press (Barbell)

Lat Pulldown

Seated Military Press (Barbell)

Bent Over Row (Barbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Barbell)

Bench Builder

Deadlift (Barbell)

Hip Thrust (Barbell)

Front Squat (Barbell)

Seated Hamstring Curl

Leg Extension

Hanging Leg Raise

Squat (Barbell)

Good Morning

Hamstring Curl

Squat (Smith Machine)

Squat Day

rest

Rest day

Deadlift

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