Free Programs and Spreadsheets
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.
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 programs are also available below.
Last updated
Experience level: Advanced, Beginner, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Strength
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…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Olympic Weightlifting, Peaking
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…]
Last updated
Experience level: Intermediate
Weeks: 9
Periodization: Conjugate Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
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…]
Last updated
Experience level: Intermediate
Weeks: 7
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Olympic Weightlifting, Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 9
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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…]
Last updated
Experience level: Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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…]
Last updated
Experience level: Intermediate
Weeks: 12
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Olympic Weightlifting, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:
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…]