Best Squat Programs for Powerlifting & Strength

Squat programs are powerlifting or strength training routines that 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.

Most of the links below will take you to a spreadsheet that will create a squat program for you.

The 11 Best Squat Programs for Powerlifting & Strength

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

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

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.