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    6 Week Back Squat Base Building Template

    Uploaded by

    João Otávio Guimarães

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    6 Week Back Squat Base Building Template

    Uploaded by

    João Otávio Guimarães
    13 views1 page

    Original Title

    6+Week+Back+Squat+Base+Building+Template

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    Copyright:

    © All Rights Reserved
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    13 views1 page

    6 Week Back Squat Base Building Template

    Uploaded by

    João Otávio Guimarães

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    www.daafegberts.

    com
    For personal training & more free content

    Squat program explaination


    This squat program is set up as a base building phase in which the focus
    lies on hypertrophy & strength building at relatively high volume. The
    program has weekly undulations in both reps and exercise selection and
    follows more of a linear progression over the weeks, initially by
    progressing both volume & intensity and later mainly intensity.
    Additionally, workout 3 follows a triphasic structure by starting with an
    eccentric & isometric focus and finishing with a concentric focus. The
    program can be used as a standalone squat program on top of other
    training like Crossfit, or olympic weightlifting or can be integrated into a
    more classic strength program of which an example can be found below.
    Due to the volume and structure of the program, it is most suitable to be
    used during more general preparation phases or purely for increasing
    muscle mass. It would probably not be suitable when sport-specific
    intensity is high.

    Testing
    Make sure to enter the program with accurate and recent 1RM numbers for both Front & Back Squat. Re-test after week 6.

    Tempo prescription Seconds of


    eccentric:bottom:concentric(x=
    as fast as possible):top
    Front Squat 1RM (Fill in)
    Back Squat 1RM (Fill in)

    Week 1 Week 2
    Exercise SetsxReps Weight %of 1RM Weight SetsxReps Weight %of 1RM Weight
    Workout 1 Back squat 20x0 3x10 60% 0,00 4x10 62,5% 0,00
    Workout 2 Front squat 20x0 3x10 60% 0,00 3x10 67,5% 0,00
    Workout 3 Back squat negatives 41x0 4x5 48% 0,00 5x5 53% 0,00

    Week 3 Week 4
    Exercise SetsxReps Weight %of 1RM Weight SetsxReps Weight %of 1RM Weight
    Workout 1 Back squat 20x0 5x10 65% 0,00 3x8 68% 0,00
    Workout 2 Front squat 20x0 3x10 71,3% 0,00 3x8 68% 0,00
    Workout 3 Paused back squat 24x0 4x4 51% 0,00 4x4 54% 0,00

    Week 5 Week 6
    Exercise SetsxReps Weight %of 1RM Weight SetsxReps Weight %of 1RM Weight
    Workout 1 Back squat 20x0 4x8 72% 0,00 3x8 80% 0,00
    Workout 2 Front squat 20x0 4x8 72% 0,00 3x8 80% 0,00
    Workout 3 Back squat 20x0 5x5 76,5% 0,00 5x5 85% 0,00

    Example weekly workout template


    Workout 1 Workout 2 Workout 3
    Warm up Warm up Warm up
    Squat program Squat program Accessory 1: Plyo
    metrics
    Accessory 1: Unilateral variation Accessory 1: Squat program
    E.g. Front leg raised split squat Leg strength
    E.g. Leg press
    Accessory 2: Posterior Chain Accessory 2: Accessory 2:
    variation Posterior Chain Posterior Chain
    E.g. Single leg deadlifts variation variation
    E.g. Deadlifts E.g.
    (medium Goodmornings
    heavy)
    Upperbody work Upperbody Upperbody work
    work

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