lørdag 11. februar 2012

14 week squat program

I found this squat program in a post by Lerho ant the Muscle and Brawn forum.

A friend of the poster supposedly increased his squat by 30kg doing this program.

Sets * Reps


Week 1:
Day 1: Squat 6*4*75
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 4*5*80

Week 2:
Day 1: Squat 4*6*70
Day 2: Front squat 8*2*75
Day 3: Squat 6*5*80

Week 3:
Day 1: Squat 6*4*75
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 8*5*80

Week 4:
Day 1: Squat 4*6*70
Day 2: Front squat 8*2*75
Day 3: Squat 3*6*60

Week 5:
Day 1: Squat 6*4*80
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 4*5*85

Week 6:
Day 1: Squat 4*6*75
Day 2: Front squat 8*2*80
Day 3: Squat 6*5*85

Week 7:
Day 1: Squat 6*4*80
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 8*5*85

Week 8:
Day 1: Squat 4*6*75
Day 2: Front squat 8*2*80
Day 3: Squat 3*6*60


Peaking Period


Week 1:
Day 1: Squat 2*3*80, 2*2*85, 1*90
Day 2: Squat 3*3*65, 3*2*70
Day 3: Squat 2*(3*80, 2*85, 1*90), 3*75

Week 2:
Day 1: Squat 3*(2*80, 2*65)
Day 2: Squat 2*2*85, 2*2*90, 3*75
Day 3: Squat 3*3*70, 3*2*75

Week 3:
Day 1: Squat 2*(3*85, 2*90, 1*95), 3*75
Day 2: Squat 3*(2*70, 2*75)
Day 3: Squat 2*80, 1*95, 2*80, 1*95, 2*80

Week 4:
Day 1: Squat 2*3*65, 2*2*70, 2*3*65
Day 2: Squat 7*1*90
Day 3: Squat 2*3*60, 3*2*65

Week 5:
Day 1: Squat 2*3*60, 3*2*65
Day 2: Squat 2*2*85, 2*1*90, 1*95, 1*97 1*100-105
Day 3: Squat 4*1*80

Week 6:
Day 1: OFF
Day 2: Squat 3*2*50
Day 3: Squat MAX