The 100 lbs in 10 Weeks program is a free squat specialization routine from Alex Bromley (Empire Barbell). It is built around a hard-charging squat and push focus, with a percentage-based intensity wave that ramps from higher-volume work up to a peak single, all while building the muscle that supports a bigger lift.
It runs four days a week as a five-week wave. You run that wave, take a light week to recover and re-test, then run it again with your new numbers. That second pass is where the squat really climbs, which is how a patient lifter chases the namesake 100 pounds over the full ten weeks.
This one is for late-beginner and intermediate lifters who already squat with solid technique and want a focused block. If you are newer than that, start with a linear progression like Starting Strength or GreySkull LP first.
Table of Contents
100 lbs in 10 Weeks Spreadsheet
I built a free spreadsheet for the program. On the Setup tab you enter your current 1RM for the squat, push press, and deadlift, and the weight for every percentage-based set is calculated for you across all five weeks. The work-up Max days and the accessory work are yours to log.
Program by Alex Bromley (Empire Barbell), who shares it for free.
How the 100 lbs in 10 Weeks Program Works
The week is split across four days. Day 1 is a vertical push day led by the push press. Day 2 is your main squat volume day. Day 3 is a work-up day where you build to a top set on the push press, then hit upper-body accessories. Day 4 is the other work-up day, building to a top squat single before deadlifts and posterior chain work.
The main lifts (squat, push press, and deadlift) run off percentages of your 1RM. The wave starts lighter and higher in volume, then gets heavier and lower in reps as the weeks go on, finishing with a top single or a heavy max set. The accessories stay in productive rep ranges the whole time so you keep adding muscle while the main lifts peak.
The 5-Week Intensity Wave
Here is how the main percentage work moves over the five weeks. Day 3 and Day 4 use work-up Max sets instead (Max 5, Max 3, Max 5, a heavier max, then Max 1) so you practice grinding a true top set.
| Week | Squat & Push Press (volume) | Deadlift |
|---|---|---|
| 1 | 3×5 @ 70% | 3×6 @ 65% |
| 2 | 5×5 @ 75% | 4×6 @ 70% |
| 3 | 4×4 @ 78% | 5×5 @ 75% |
| 4 | 3×3 @ 83% | 4×4 @ 80% |
| 5 | 1×3+ @ 88% (last set max reps) | 3×3 @ 85% |
Day-by-Day Breakdown
Below is each day with its Week 1 prescription so you can see the full exercise selection. The spreadsheet carries all five weeks for every movement.
Day 1: Push
| Exercise | Week 1 |
|---|---|
| Push Press (last set max reps) | 3×5 @ 70% |
| Strict Press | 3×10 |
| Dips | 3 x max |
| Close-Grip Pulldown | 3×8-10 |
| Band Pressdowns | 3×50 |
| Skull Crushers | 3×15 |
Day 2: Squat
| Exercise | Week 1 |
|---|---|
| Squat, ass to grass (last set max reps) | 3×5 @ 70% |
| Front Squat (atg) | 3×10 |
| Romanian Deadlift (5-1-0 tempo) | 3×6 |
| Leg Press | 3×15 |
| Hamstring Curl | 3×15 |
Day 3: Push Top Set
| Exercise | Week 1 |
|---|---|
| Push Press (work to a top set) | Max 5 |
| Close-Grip Incline w/ Chains | 3×6 |
| Arnold Press | 3×12-15 |
| Bent Row | 3×10-12 |
| Bent Raise | 3×12-15 |
| Skull Crushers | 3×10-12 |
| Bench Dips | 3 x max |
Day 4: Squat & Pull
| Exercise | Week 1 |
|---|---|
| Squat, ass to grass (work to a top set) | Max 5 |
| Deadlift | 3×6 @ 65% |
| SSB Good Morning w/ pause | 3×8 |
| Alternating DB Lunge | 3×12/12 |
| GHD Back Extension (weighted) | 3×12 |
Frequently Asked Questions
Is the 100 lbs in 10 Weeks program free?
Yes. Alex Bromley (Empire Barbell) shares it for free. The spreadsheet here calculates your percentage weights and gives you a place to log every session.
Who is this program for?
Late-beginner and intermediate lifters who want a focused squat and push block and already have solid technique. True beginners are better served by a basic linear progression first.
Will I really add 100 pounds to my squat?
That is the aspirational target over the full ten weeks for lifters with room to grow, not a guarantee. Newer intermediates with plenty of headroom see the biggest jumps. The point is a hard, focused block that moves the squat fast, then you re-test and keep going.
How do I run it for the full 10 weeks?
Run weeks 1 through 5, take a light week, re-test or estimate your new maxes, then run weeks 1 through 5 again with the higher numbers. The second pass is where most of the gain shows up.
What percentages does it use?
The main lifts use percentages of your current 1RM, waving from 70% up to 88% on the squat and push press, and 65% up to 85% on the deadlift. Enter your maxes on the Setup tab and the spreadsheet fills in the weights.
What should I run after this?
The Bullmastiff powerbuilding program from Bromley is a natural next step, or his 70s Powerlifter program if you want to keep specializing on the big lifts.
