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Home Ā» Programs Ā» Lift Specific Program Ā» Squat Routines

Best Squat Programs for 2021

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

  1. 12 Week Squat Program (Kizen)
  2. Russian Squat Routine
  3. Hatch Squat Program
  4. Tim Swords 7 Week Squat Program
  5. Greg Everett 10 Week High Volume Squat Program
  6. Candito Advanced Squat Program
  7. Gene Bell's Jr. Squat Peaking Program
  8. Brad Gillingham 16 Week Squat + Deadlift Program
  9. USSR Yearbook Squat Routine 1974-1976
  10. N Suns 5/3/1 Spreadsheets (includes squat focused routines)
  11. Greg Nuckols 28 Spreadsheets (includes squat focused routines)

Squat Resources

  • Squat vs Hack Squat
  • Squat vs Belt Squat
  • Hack Squat vs Leg Press
  • Squat vs Leg Press
  • Split Squat vs Lunge

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.

30 Day Squat Challenge Printable Spreadsheet + PDF

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 4

Meet prep program: No


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

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…]

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs, Squat Program
Tagged With: 4 Week Workout Plan, 6 Day Workout Plan



Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Beginner, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Strength


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

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…]

Filed Under: 6 Week Programs, Deadlift Workout Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Tagged With: 4 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

10 Week Squat Program (High Volume) by Greg Everett

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Olympic Weightlifting, Peaking


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 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…]

Filed Under: 10 Week Programs, 10 Week Squat Programs, Lift Specific Program, Olympic Weightlifting Programs, Programs, Squat Program
Tagged With: 10 Week Workout Plan, 6 Day Workout Plan
Squat frequency: 6


9 Week Conjugate Powerlifting Program (Squat + Deadlift Only)

By Kyle Risley
Last updated September 22, 2019

Experience level: Intermediate

Weeks: 9

Periodization: Conjugate Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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 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…]

Filed Under: 9 Week Programs, 9 Week Squat Programs, Deadlift Workout Program, Lift Specific Program, Programs, Squat Program

Squat frequency: 2

Deadlift frequency: 2

Tim Swords 7 Week Front Squat Program Spreadsheet

By Kyle Risley
Last updated July 9, 2021

Experience level: Intermediate

Weeks: 7

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Olympic Weightlifting, Peaking, 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

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…]

Filed Under: 7 Week Programs, 7 Week Squat Programs, Lift Specific Program, Olympic Weightlifting Programs, Programs, Squat Program
Tagged With: 3 Day Workout Plan
Squat frequency: 3


Candito Advanced 9 Week Squat Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 9

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

Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift programĀ 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…]

Filed Under: 9 Week Programs, 9 Week Squat Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 5 Day Workout Plan
Squat frequency: 5


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


USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 3, 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, 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

The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines areĀ very specificĀ and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly.

Differences:

  • 1974 is a 3 week program, 1976 is a 6 week program
  • Both are high itensity; but 1976 stays at or above 80% of 1RM for all 6 weeks of the program
    • 1974 dips into the 60% range on the lighter workout days, but stays at or above 75% the rest of the sessions
  • 1974 works primarily with 3-5 rep ranges, 1976 works with significantly more sets of 2 reps, likely as a result of the higher intensity
  • 1974 comes with two 3 week flavors that can be run sequentially (flavor 1, then flavor 2), repeatedly (flavor 1 or 2, then repeat for the next 3 weeks) to achieve the 6 week cycle

[Read more…]

Filed Under: 3 Week Programs, 3 Week Squat Programs, 6 Week Programs, 6 Week Squat Programs, Lift Specific Program, Powerlifting Program, Programs, Squat Program
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 3


Weightrainer Peaking Programs #1 and #2 Spreadsheets

By Kyle Risley
Last updated October 1, 2019

Experience level: Intermediate

Weeks: 11, 12

Periodization: Linear 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

Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.

The two programs are pretty similar, but here are some key differences: [Read more…]

Filed Under: 11 Week Programs, 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

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