Squat Program

California Strength

Weightlifting, Powerlifting

Coach

David Spitz

Are you ready to PR your Front Squat and Back Squat?!

This program is eight weeks that leads you through a progression that introduces volume and intensity undulation that steer you to making those heavy 1RM attempts that are going to drive your new PR performances!

This is eight weeks out of your life… no matter if you’ve tried every other squat program, give this try because we guarantee that you will PR or your money back!

$97

Get Squat Program

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily movement prep, strength, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell & Bumper Plates // Squat Rack // Small set of Dumbbells or Kettlebells // Plyo Box (Men 20-24 inches tall, Women 15 - 20 inches tall) // Medicine Ball

Recommended

Glute Band (Hip Circle)

Sample Week

Week 1 of 8-week program

Sunday

Squat Program: Building A Badass Base: Week 1 Day 1

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Back Squat Tips

1 x 1

Back Squat

3 x 10 @ 65 %

Dead Bug

3 x 20

Weighted ISO Rear Foot Elevated Split Squat

2 x 45

Isometric Back Extension

2 x 60

DB SL RDL

2 x 8

Single Leg Glute Bridge

2 x 10

Overhead Med Ball Sit-Ups

2 x 12

Med Ball V-Ups

2 x 12

Tall Plank w/ Heel Raise

2 x 30

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Monday

Squat Program: Building A Badass Base: Week 1 Day 2

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Tempo Front Squat

4 x 3

Snatch Grip Deadlift + 3 Low Hang Snatch High Pulls

4 x 1

Guided Core Circuit 1 (R&R)

1 x 9:00

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Tuesday

Squat Program: Building A Badass Base: Week 1 Day 3

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

2 Second Pause Back Squat

5 x 3

DB Box Jump

2 x 6

Forward and Backward Kettlebell Lunge

2 x 10

Med Ball Slam

2 x 8

Double DB/KB RDL's

2 x 10

Hollow Hold (weighted)

2 x 30

Planks

2 x 60

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Wednesday

Squat Program: Building A Badass Base: Week 1 Day 4

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Front Squat

3 x 3 @ 80, 70, 70 %

DB Walking Lunge

2 x 10

Barbell Hip Thruster

2 x 10

Russian Twists

2 x 10

Side Plank

2 x 30

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Thursday

Squat Program: Building A Badass Base: Week 1 Day 5

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Back Squat

3 x 8 @ 75, _ , _ %

Death March

2 x 10

Standing Box Jump

2 x 5

Flutter Kicks

2 x 30

Straight Arm Plank

2 x 60

Side Plank with Hip Drop

2 x 10

Tall Bird Dog

2 x 30

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Coach

More from California Strength

David Spitz

USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.

money back guarantee

If you adhere to this training program we guarantee that you'll come away with a PR Back Squat and Front Squat or your money back!

Get Squat Program

FAQs

Who is this program for?

If you're a powerlifter, CrossFitter or Olympic weightlifter who wants to focus purely on the squat or bolt this onto your existing program, this is for you!

Are there Olympic lifting movements?

No. This program is all about Squatting, Pulling and includes targeted bodybuilding accessory movements designed to promote structural balance, leg and core strength.

How long is this program?

Eight weeks but you can repeat this program as many times as you'd like within one year from date of purchase.

How long does each session take?

The average session length is 30 - 45 minutes, depending on the volume and intensity prescribed.

What if I need an exercise substitute or have a question?

Post your question directly to our TrainHeroic Program Feed and one of our coaches will respond quickly!

The Proof

Jason Kirby

Squat Program Member

Verified Athlete

"New FS PR 265x1 from 240 eight weeks ago. Love this program. Was skeptical too about the 5 days of squats per week but it worked and didn’t take away from my CrossFit program either. Gonna do another round after Christmas. Thanks Cal Strength."

Victor Huang

Squat Program Member

Verified Athlete

"325lb as 1RM. I gotta say I love the format of the program and the volume. Although this is a 10lb PR for me, my biggest PR is actually dropping 11lbs of body fat in 4 weeks. Thank you California Strength."

Kristy S

Squat Program Member

Verified Athlete

"PR’d my Back Squat at 193lbs! Previous 1RM was 170lbs."

Dan Tabalba

Squat Program Member

Verified Athlete

"Last day of the cycle, new Back Squat PR at 325lbs. A little over 2x body weight. Enjoyed the program. I'll be signed back up to the Cal Strength team now that I have a gym again!"