Project Viper: Build a Bigger Squat in 6 Weeks

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Project Viper: Build a Bigger Squat in 6 Weeks

It's common to want a quick fix to heavier lifts, but the secret sauce doesn't exist.. legally speaking. Everyone loves to squat, this we already know. It’s not only a great reflection of your strength and power, but its also a great way to measure how far you've come. You can literally see it right in front of you by the steady increase in the bumper plates that you load on the barbell.

This 6 Week squat program has you working through volume on Day 1 and finishing with an AMAP (As Many As Possible) set on Day 2. The AMAP sets are designed to test you physically and mentally. Do not go to failure, leave one in the tank. A 2 day rest period between days is recommended. Weekly accessory work is given on Day 1 to target those little muscles we often neglect.

Stick to the plan, give this 6 week program a go and see the benefits of AMAP testing!

Week 1

Day 1 - 60%x8x5

     Accessory (3 Supersets)

  •      Goblet Bulgarian Lunges x10
  •      Single Leg Cross Body KB RDL x10
  •      Weighted Back Extensions x10


Day 2 - 50%x5, 60%x3, 70%x1, 75%xAMAP

Week 2

Day 1 - 65%x6x5

     Accessory (3 Supersets)

  •      Staggered Stance Barbell Good Morning x10
  •      KB Front Rack Step Ups x10
  •      Weighted Sit Ups x10


Day 2 - 50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP

Week 3

Day 1 - 70%x4x5

     Accessory (3 Supersets)

  •      Goblet Bulgarian Lunges x10
  •      Single Leg Cross Body KB RDL x10
  •      Weighted Back Extensions x10


Day 2 - 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMAP

Week 4

Day 1 - 75%x3x5

     Accessory (3 Supersets)

  •      Staggered Stance Barbell Good Morning x10
  •      KB Front Rack Step Ups x10
  •      Weighted Sit Ups x10


Day 2 - 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMAP 

Week 5

Day 1 - 80%x2x5

     Accessory (3 Supersets)

  •      Goblet Bulgarian Lunges x10
  •      Single Leg Cross Body KB RDL x10
  •      Weighted Back Extensions x10


Day 2 - 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x2, 95%xAMAP

Week 6

Day 1 - 90%x1x5

     Accessory (3 Supersets)

  •      Staggered Stance Barbell Good Morning x10
  •      KB Front Rack Step Ups x10
  •      Weighted Sit Ups x10


Day 2 - Heavy Single

RECOMMENDED BARBELL BUILD UP 

Barbell to 50% - these sets serve a purpose, don't move the barbell just to move the barbell. Perform extra warmup sets in this rep range to build movement pattern and get your body/joints warm.

50-70% - keep the rep range between 3-5 for these sets with a max of 3 sets.

70-80% - we're working our way into singles or sets of 2 reps. Being careful not to over do it with a max of 2 sets.

85%-90% - 1 Rep

95% - 1 Rep

Heavy Single Attempts - 2-3 attempts. If you PR, that's great! If you hit 98% that's also great. Any day you can hit 95%+ is a good day! Make sure to take 2-3 minutes between attempts if not more.

 

For help on warmups, check out our last blog HERE!

Happy Lifting!


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