Squat 1 Day per Week - Powerlifting & Strength Programs

These are squat programs that call for the athlete to squat 1 day per week.

To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.

Simple Jack’d Strength Training Program Spreadsheet

Last updated September 14, 2020
Experience level: Advanced, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal: High Volume, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.

[Read more…]

German Volume Training Routine Spreadsheet (GVT)

Last updated June 1, 2020
Experience level: Advanced, Intermediate
Weeks: 4, 7
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE:No
Uses 1RM Percentage(%):No

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German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]

Lyle McDonald Generic Bulking Routine Spreadsheet

Last updated May 4, 2020
Experience level: Intermediate
Weeks: 6, 7, 8
Periodization: Block Periodization, Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload. [Read more…]

Shortcut to SIZE Reviews

Last updated April 23, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE:No

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Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

Shortcut to Shred Reviews

Last updated April 22, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal: Fat loss, Hypertrophy

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Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Jeff Seid Workout Routine Spreadsheet

Last updated June 22, 2020
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Autoregulated, Linear Periodization
Powerlifting meet prep program: No
Program goal: Bodybuilding, Hypertrophy
Uses RPE:No
Uses 1RM Percentage(%):No

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Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Linear Periodization, Wave Periodization
Powerlifting meet prep program: No
Program goal: Bodybuilding, Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]