Week 1:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
60% x 2 x 2
55% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you above parallel.
Week 2:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
60% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you above parallel.
Week 3:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you at parallel.
Week 4:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
70% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you at parallel.
Week 5:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
80% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you below parallel.
Week 6:
Day 1:
Squat
50% x 1 x 2
55% x 1 x 2
60% x 1 x 2
65% x 1 x 2
70% x 2 x 2
75% x 2 x 2
80% x 2 x 2
85% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you below parallel.
Week 7:
Day 1:
Squat
50% x 1 x 2
55% x 1 x 2
60% x 1 x 2
65% x 1 x 2
70% x 1 x 2
75% x 2 x 2
80% x 2 x 2
85% x 1 x 2
90% x 1 x 1
Day 2:
Work up to a maximal single in the box squat. Use a box that will stop you below parallel.
Week 8:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
Day 2:
Work up to a maximal single in the squat.
