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!
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B
Back Squat Tips
1 x 1
C1
Back Squat
3 x 10 @ 65 %
C2
Dead Bug
3 x 20
D1
Weighted ISO Rear Foot Elevated Split Squat
2 x 45
D2
Isometric Back Extension
2 x 60
E1
DB SL RDL
2 x 8
E2
Single Leg Glute Bridge
2 x 10
F1
Overhead Med Ball Sit-Ups
2 x 12
F2
Med Ball V-Ups
2 x 12
F3
Tall Plank w/ Heel Raise
2 x 30
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B
Tempo Front Squat
4 x 3
C
Snatch Grip Deadlift + 3 Low Hang Snatch High Pulls
4 x 1
D
Guided Core Circuit 1 (R&R)
1 x 9:00
Recovery
E
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B
2 Second Pause Back Squat
5 x 3
C1
DB Box Jump
2 x 6
C2
Forward and Backward Kettlebell Lunge
2 x 10
D1
Med Ball Slam
2 x 8
D2
Double DB/KB RDL's
2 x 10
E1
Hollow Hold (weighted)
2 x 30
E2
Planks
2 x 60
Recovery
F
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B
Front Squat
3 x 3 @ 80, 70, 70 %
C1
DB Walking Lunge
2 x 10
C2
Barbell Hip Thruster
2 x 10
D1
Russian Twists
2 x 10
D2
Side Plank
2 x 30
Recovery
E
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B
Back Squat
3 x 8 @ 75, _ , _ %
C1
Death March
2 x 10
C2
Standing Box Jump
2 x 5
D1
Flutter Kicks
2 x 30
D2
Straight Arm Plank
2 x 60
D3
Side Plank with Hip Drop
2 x 10
D4
Tall Bird Dog
2 x 30
Recovery
E
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
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.
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 ProgramSquat 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."
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."
Squat Program Member
Verified Athlete"PR’d my Back Squat at 193lbs! Previous 1RM was 170lbs."
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!"