Sample Squat
Training Programs

By Arioch lordofchaos@ziplip.com
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Basic Periodized Program:
  • Week One: Squat 50% 1rm, three sets, 10 reps.
  • Week Two: Squat 55% 1rm, three sets, 10 reps.
  • Week Three: Squat 60% 1rm, three sets, 8 reps.
  • Week Four: Squat 65% 1rm, three sets, 8 reps.
  • Week Five: Squat 70% 1rm, three sets, 8 reps.
  • Week Six: Squat 75% 1rm, three sets, 5 reps.
  • Week Seven: Squat 80% 1rm, three sets, 5 reps.
  • Week Eight: Squat 85% 1rm, three sets, 3 reps.
  • Week Nine: Squat 90% 1rm, three sets, 3 reps.
  • Week Ten: Squat 95% 1rm, three sets, 2 reps.
  • Week Eleven: Squat 100% 1rm, three sets, 1 rep.
  • Week Twelve: Squat 105% of previous 1 repetition maximum for one repetition.

Basic Conjugate Training Program - Each workout is performed once a week for a three week microcycle.

 
 
 
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Day One: Maximal Acceleration:

  • Box Squat: 10 sets, 2 reps, 50% 1rm.
  • Box Squat: 2 sets, 2 reps, 60% 1rm.
  • Arched Back Good Mornings: 3 sets, 5 reps.
  • Reverse Hyper Extensions: 3 sets, 8 reps.
  • Russian Twist: 3 sets, 10 reps.
  • Seated Calf Raise: 3 sets, 15 reps.

Day Two: Maximal Effort, Performed 72 Hours Later:

  • Front Squat from low box: 1rm.
  • Glute-Ham Raise: 3 sets, 5 reps.
  • Reverse Hyper Extensions: 3 sets, 10 reps.
  • Weighted Sit Ups: 3 sets, 8 reps.
  • Calf Raise: 3 sets: 10 reps.

Repeat for three weeks (total) and then switch to:

Day One:

  • Box Squat: 10 sets, 2 reps, 55% 1rm.
  • Box Squat: 2 sets, 2 reps, 65% of 1rm.
  • Pull Throughs: 3 sets, 12 reps.
  • Reverse Hyper Extensions: 3 sets, 6 reps.
  • Hanging Leg Raise: 4 sets, 12 reps.
  • Donkey Calf Raise: 3 sets, 8 reps.

Day Two:

  • Sumo Deadlift with plates 6' off floor (lower by 2' each week for the next two weeks): 1rm
  • Split Squat: 3 sets, 5 reps.
  • Reverse Hyper Extensions: 3 sets, 10 reps.
  • Weighted Side Bend: 3 sets, 10 reps.
  • Calf Press: 3 sets, 10 reps.

After three weeks, again rotate exercises.
 

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