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Home » Programs » 12 Week Powerlifting & Strength Programs » 12 Week Squat Programs

12 Week Squat Program Spreadsheets

Here is a filtered list of powerlifting squat programs that last for 12 weeks.

Squat Resources

Here are some helpful articles to help you learn more about the squat and its variations.

  • Squat vs Hack Squat
  • Squat vs Belt Squat
  • Hack Squat vs Leg Press
  • Squat vs Leg Press
  • Split Squat vs Lunge
  • How to Squat with Correct Form
  • How to Front Squat with Correct Form
  • Squat Muscles Worked
  • Front Squat Benefits and Muscles Worked

Don't see the program spreadsheet you're looking for?

Check out all 12 week powerlifting programs or all squat programs.

 

GZCL Jacked and Tactical (Bench + Squat Only)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a variation of Tactical Barbell programming combined with the GZCL program framework. It only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, 12 Week Squat Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan
Squat frequency: 3
Bench press frequency: 2

Overhead press frequency: 3

Hatch Squat Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Olympic Weightlifting, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:

  • Train the squat 2x per week for 12 weeks
  • Each training session programs front squats and back squats
  • The Hatch Squat Program uses a descending pyramid rep scheme
  • The athlete will attempt a 103% of 1RM squat in week 11

The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind, not powerlifters. It could be effective for off season powerlifting training though. [Read more…]

Filed Under: 12 Week Programs, 12 Week Squat Programs, Lift Specific Program, Programs, Squat Program
Tagged With: 12 Week Workout Plan
Squat frequency: 2


Gene Bell Jr.’s 12 Week Squat Peaking Program

By Kyle Risley
Last updated October 2, 2019

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%.

Format:

  • Squat 1x weekly
  • 12 weeks in length
  • Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up

[Read more…]

Filed Under: 12 Week Programs, 12 Week Squat Programs, Lift Specific Program, Peaking Program, Programs, Squat Program

Squat frequency: 1


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