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!