The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” [Read more…]
Squat Programs
Squat programs generally focus on increasing the one rep max for an athlete's squat. Other routines may increase the squat work capacity of the athlete.
Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for off-season training. Squat programs are often combined with routines that train other lifts like the bench press or deadlift to build the overall strength of an athlete.
Popular Squat Programs:
- Russian Squat Routine
- Hatch Squat Program
- Tim Swords 7 Week Squat Program
- Greg Everett 10 Week High Volume Squat Program
- Candito Advanced Squat Program
- Gene Bell's Jr. Squat Peaking Program
- Brad Gillingham 16 Week Squat + Deadlift Program
- USSR Yearbook Squat Routine 1974-1976
- N Suns 5/3/1 Spreadsheets (includes squat focused routines)
- Greg Nuckols 28 Spreadsheets (includes squat focused routines)
Want more? Search the Lift Vault Program Library!
Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).
The latest squat programs are also available below.
Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)
Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.
You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]
10 Week Squat Program (High Volume) by Greg Everett
This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]
9 Week Conjugate Powerlifting Program (Squat + Deadlift Only)
This is a twice per week, 9 week conjugate strength program that only programs for the squat and deadlift. It was put out by Nick Spataro and you can see his video overview of the program below. [Read more…]
Tim Swords 7 Week Front Squat Program Spreadsheet
Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat, though it is designed to peak the front squat.
These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. [Read more…]
Candito Advanced 9 Week Squat Program Spreadsheet
Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]
GZCL Jacked and Tactical (Bench + Squat Only)
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…]