Free Program (Squat Focus)
Week 1
Monday
High Bar ATG Squat – 1 x 10 at RPE 6.5, 1 x 10 w/ 10 lbs reduced, 1 x 10 w/ 10 lbs reduced.
Quad Dominant Barbell Variation (Front Squat, Platz Squat, Hack Squat, or Hatfield Squat) – 3 x 8 at RPE 5.0 on the first set — Use the same loading for all 3 sets.
Quad Iso #1 – 2 x 15 at RPE 7.0 — Adjust loading each set, if needed.
Quad Iso #2 – 2 x 12 at RPE 7.0 — Use the same loading for both sets.
Deadlift only day on Wed, if deadlifting 2x per week.
Note that smaller or female lifters can take 5 lbs jumps down on backoff 10 rep sets of the ATG squat, and larger lifters can take 15 lbs jumps down. But pick a number and keep the ratio the same across the cycle for those dropdowns. 10 lbs will be fitting for most.
Friday
High Bar ATG Squat – 4 x 6 at RPE 7.0 on the 4th set — Use the same loading for all sets.
Insert deadlifts on the same day, if deadlifting 2x per week.
Week 2
Monday
High Bar ATG Squat – 1 x 10 w/ 5-15 lbs added to last week w/ RPE 7.5 cap, 1 x 10 w/ 10 lbs reduced, 1 x 10 w/ 10 lbs reduced.
Quad Dom Barbell Variation – 3 x 8 w/ 5-15 lbs added w/ RPE 6.5 cap on the first set.
Quad Iso #1 – 1 x 16 w/ same loading used last week’s 1st set.
1 x as many reps as possible to RPE 9.0 — Aim to hit 20+ reps.
Quad Iso #2 – 2 x 12 at RPE 7.5 — Use the same loading for both sets.
Friday
High Bar ATG Squat – 4 x 6 w/ 5-15 lbs added w/ RPE 7.5 cap.
Week 3
Monday
High Bar ATG Squat – 1 x 7 at RPE 6.5, 1 x 7 w/ 10 lbs reduced, 1 x 7 w/ 10 lbs reduced.
Quad Dominant Barbell Variation – 2 x 8 w/ 5-15 lbs added w/ RPE 7.0 cap on the first set.
Quad Iso #1 – 2 x 15 at RPE 7.5 — Add weight compared to week 1.
Quad Iso #2 – 1 x 12 at RPE 8.0 — Add weight compared to week 2.
Friday
High Bar ATG Squat – 5 x 5 at RPE 7.0 on the 5th set — Use the same loading for all 5 sets.
Week 4
Monday
High Bar ATG Squat – 1 x 7 w/ 5-15 lbs added to last week w/ RPE 7.5 cap, 1 x 7 w/ 10 lbs reduced, 1 x 7 w/ 10 lbs reduced.
Quad Dominant Barbell Variation – 1 x 8 at RPE 8.0 w/ high hype — No preset loading restriction.
Quad isos completely removed.
Friday
High Bar ATG Squat – 3 x 5 w/ 5-15 lbs added to last week’s 5 x 5 — RPE 7.5 cap here.
Week 5 – TEST WEEK
Monday
Test 10 RM — Anywhere from RPE 8.5-10 is acceptable, but don’t risk a miss. Good luck!