Summer squat program

by Mark L.

4 athletes joined

Program Description

Get squat/lower body stronger.

Program Overview

Level
Intermediate
Goal
Powerlifting, Olympic Weightlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
110 minutes
Created
Jun 03, 2024 06:58
Last Edited
Sep 02, 2024 08:32

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Squat (Barbell)

3

5 reps

-

2

Front Squat (Barbell)

3

10 reps

-

3

Romanian Deadlift (Barbell)

3

10 reps

-

4

Hamstring Curl

3

12 reps

-

5

Leg Press

2

1

10 reps

10 reps

-

RPE 6

Day 1

1

Squat (Barbell)

5

5 reps

-

2

Front Squat (Barbell)

5

10 reps

-

3

Romanian Deadlift (Barbell)

4

6 reps

-

4

Hamstring Curl

3

12 reps

-

5

Leg Press

2

1

10 reps

10 reps

-

RPE 6

Day 1

1

Squat (Barbell)

4

4 reps

-

2

Front Squat (Barbell)

8

8 reps

-

3

Romanian Deadlift (Barbell)

6

5 reps

-

4

Hamstring Curl

5

12 reps

-

5

Leg Press

2

3

10 reps

10 reps

-

RPE 6

Day 1

1

Squat (Barbell)

3

3 reps

-

2

Front Squat (Barbell)

4

6 reps

-

3

Romanian Deadlift (Barbell)

4

4 reps

-

4

Hamstring Curl

4

12 reps

-

5

Leg Press

2

2

10 reps

10 reps

-

RPE 6

Day 1

1

Squat (Barbell)

1

3 reps

RPE 9.5

2

Front Squat (Barbell)

3

5 reps

-

3

Romanian Deadlift (Barbell)

3

4 reps

-

4

Hamstring Curl

3

10 reps

-

5

Leg Press

2

1

10 reps

10 reps

-

RPE 6

Day 2

1

Squat (Barbell)

3

5 reps

-

2

Snatch Deadlift

3

6 reps

-

3

Good Morning

3

8 reps

-

4

Lunge (Barbell)

3

10 reps

-

5

Back Extension

2

1

12 reps

12 reps

-

RPE 8

Day 2

1

Squat (Barbell)

3

3 reps

-

2

Snatch Deadlift

4

6 reps

-

3

Good Morning

4

8 reps

-

4

Lunge (Barbell)

4

10 reps

-

5

Back Extension

3

1

12 reps

12 reps

-

RPE 8

Day 2

1

Squat (Barbell)

3

5 reps

-

2

Snatch Deadlift

5

5 reps

-

3

Good Morning

5

6 reps

-

4

Lunge (Barbell)

5

10 reps

-

5

Back Extension

4

1

12 reps

12 reps

-

RPE 8

Day 2

1

Squat (Barbell)

3

3 reps

-

2

Snatch Deadlift

4

4 reps

-

3

Good Morning

3

6 reps

-

4

Lunge (Barbell)

4

10 reps

-

5

Back Extension

3

1

12 reps

12 reps

-

RPE 8

Day 2

1

Squat (Barbell)

1

1 reps

RPE 10

2

Snatch Deadlift

3

3 reps

-

3

Good Morning

3

5 reps

-

4

Lunge (Barbell)

3

8 reps

-

5

Back Extension

2

1

8 reps

8 reps

-

RPE 8

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

-

2

Front Squat (Barbell)

3 Sets

10 Reps

-

3

Romanian Deadlift (Barbell)

3 Sets

10 Reps

-

4

Hamstring Curl

3 Sets

12 Reps

-

5

Leg Press

2 Sets

1 Set

10 Reps

10 Reps

-

@6

Day 2

1

Squat (Barbell)

3 Sets

5 Reps

-

2

Snatch Deadlift

3 Sets

6 Reps

-

3

Good Morning

3 Sets

8 Reps

-

4

Lunge (Barbell)

3 Sets

10 Reps

-

5

Back Extension

2 Sets

1 Set

12 Reps

12 Reps

-

@8