Squat every day

by The Highlander

5 athletes joined

Program Description

Build overall squat capability and musculature

Program Overview

Level
Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
30 minutes
Created
Sep 25, 2024 12:44
Last Edited
Dec 16, 2024 08:12

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Squat (Barbell)

1

1

1

2

3 reps

3 reps

3 reps

3 reps

65%

70%

80%

85%

Day 1

1

Squat (Barbell)

1

1

1

2

3 reps

3 reps

3 reps

3 reps

65%

70%

80%

85%

Day 1

1

Squat (Barbell)

1

1

1

2

3 reps

3 reps

3 reps

3 reps

65%

70%

80%

85%

Day 1

1

Squat (Barbell)

1

1

1

2

3 reps

3 reps

3 reps

3 reps

65%

70%

80%

85%

Day 1

1

Squat (Barbell)

1

1

1

2

3 reps

3 reps

3 reps

3 reps

65%

70%

80%

85%

Day 2

1

Squat (Low Bar)

5

3 reps

70%

Day 2

1

Squat (Low Bar)

5

3 reps

70%

Day 2

1

Squat (Low Bar)

5

3 reps

70%

Day 2

1

Squat (Low Bar)

5

3 reps

70%

Day 2

1

Squat (Low Bar)

5

3 reps

70%

Day 3

1

Squat (Barbell)

5

5 reps

45%

Day 3

1

Squat (Barbell)

5

5 reps

45%

Day 3

1

Squat (Barbell)

5

5 reps

45%

Day 3

1

Squat (Barbell)

5

5 reps

45%

Day 3

1

Squat (Barbell)

5

5 reps

45%

Day 4

1

Goblet Squat

5

8 reps

RPE 7

Day 4

1

Goblet Squat

5

8 reps

RPE 7

Day 4

1

Goblet Squat

5

8 reps

RPE 7

Day 4

1

Goblet Squat

5

8 reps

RPE 7

Day 4

1

Goblet Squat

5

8 reps

RPE 7

Day 5

1

Squat (Bodyweight)

5

15 reps

RPE 6.5

Day 5

1

Squat (Bodyweight)

5

15 reps

RPE 6.5

Day 5

1

Squat (Bodyweight)

5

15 reps

RPE 6.5

Day 5

1

Squat (Bodyweight)

5

15 reps

RPE 6.5

Day 5

1

Squat (Bodyweight)

5

15 reps

RPE 6.5

Day 6

1

Sumo Squat

1

1

3

5 reps

5 reps

5 reps

60%

65%

70%

Day 6

1

Sumo Squat

1

1

3

5 reps

5 reps

5 reps

60%

65%

70%

Day 6

1

Sumo Squat

1

1

3

5 reps

5 reps

5 reps

60%

65%

70%

Day 6

1

Sumo Squat

1

1

3

5 reps

5 reps

5 reps

60%

65%

70%

Day 6

1

Sumo Squat

1

1

3

5 reps

5 reps

5 reps

60%

65%

70%

Day 7

1

Squat (Bodyweight)

5

10 reps

RPE 6

Day 7

1

Squat (Bodyweight)

5

10 reps

RPE 6

Day 7

1

Squat (Bodyweight)

5

10 reps

RPE 6

Day 7

1

Squat (Bodyweight)

5

10 reps

RPE 6

Day 7

1

Squat (Bodyweight)

5

10 reps

RPE 6

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

2 Sets

3 Reps

3 Reps

3 Reps

3 Reps

65%

70%

80%

85%

Day 2

1

Squat (Low Bar)

5 Sets

3 Reps

70%

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

45%

Day 4

1

Goblet Squat

5 Sets

8 Reps

@7

Day 5

1

Squat (Bodyweight)

5 Sets

15 Reps

@6.5

Day 6

1

Sumo Squat

1 Set

1 Set

3 Sets

5 Reps

5 Reps

5 Reps

60%

65%

70%

Day 7

1

Squat (Bodyweight)

5 Sets

10 Reps

@6