Squat Workout For General Strength And Hypertrophy (Free Program)

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Free Program (10 RM Squat Focus) Is All In This App - https://bit.ly/3N44voA

Boostcamp is the name of the app, they agreed to host it, and also have the Candito 6 Week Program on there as well. It's much easier to follow in the app than on here.

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!

Видео Squat Workout For General Strength And Hypertrophy (Free Program) канала CanditoTrainingHQ