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Home » 1 Day Squat Programs

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.

Mythical Mass 26 Week Bulking Program

By Kyle Risley
Last updated June 13, 2022

Experience level: Advanced, Intermediate

Weeks: 26

Meet prep program: No

Program goal: High Volume, Mass, Strength

Uses RPE: false

Uses 1RM Percentage(%): True


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

Mythical Mass is a 6 month-long combination of various strength programs used for building mass.

The programs included are:

  • 5/3/1 BBB Beefcake #1 (3 weeks)
  • 5/3/1 BBB Beefcake #2 (3 weeks + 1 week deload)
  • 5/3/1 Building the Monolith #1 (3 weeks)
  • 5/3/1 Building the Monolith #2 (3 weeks + 1 week deload)
  • Deep Water Beginner (6 weeks)
  • Deep Water Intermediate (6 weeks)

As you can see, the entire set of programming takes about 6 months to work through.

The goal? Get freaking huge.

[Read more…]

Filed Under: Programs, Strength Training Program

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

5/3/1 x 365 Program Spreadsheet

By Kyle Risley
Last updated January 8, 2023

Recommended by Lift Vault: Yes

Experience level: Advanced, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Strength

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

This is a version of 5/3/1 that was posted on Reddit a few months ago. It’s noteworthy because it lays out enough 3 week cycles to be run for about a year straight.

If you’re looking for a straightforward, no-frills strength program that lets you just put your head down and get to work, then this is something I think you’ll like.

It’s also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts.

[Read more…]

Filed Under: Programs, Strength Training Program

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

PRIME 4 Week Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 4

Periodization: Linear 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

Prime Powerbuilding Program

The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.

[Read more…]

Filed Under: Powerbuilding Program, Programs

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

Simple Jack’d v1.0 + v2.0 Strength Training Program Spreadsheet

By Kyle Risley
Last updated May 7, 2021

Experience level: Advanced, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: High Volume, Strength

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

May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.

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…]

Filed Under: Powerlifting Program, Programs, Strength Training Program

Squat frequency: 1, 2, 3, 4, 5, 6
Bench press frequency: 1, 2, 3, 4, 5, 6
Deadlift frequency: 1, 2, 3, 4, 5, 6
Overhead press frequency: 1, 2, 3, 4, 5, 6

German Volume Training Routine Spreadsheet (GVT)

By Kyle Risley
Last updated June 1, 2020

Experience level: Advanced, Intermediate

Weeks: 4, 7

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Mass

Uses RPE: No

Uses 1RM Percentage(%): 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

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…]

Filed Under: 4 Week Programs, 7 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1

Lyle McDonald Generic Bulking Routine Spreadsheet

By Kyle Risley
Last updated May 4, 2020

Experience level: Intermediate

Weeks: 6, 7, 8

Periodization: Block Periodization, Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Mass, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): 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

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…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Shortcut to SIZE Reviews

By Kyle Risley
Last updated April 23, 2020

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy, Mass

Uses RPE: 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

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…]

Filed Under: Program Reviews
Tagged With: 4 Day Bodybuilding Program, 4 Day Split, 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Shortcut to Shred Reviews

By Kyle Risley
Last updated April 22, 2020

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


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

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…]

Filed Under: Program Reviews
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Jeff Seid Workout Routine Spreadsheet

By Kyle Risley
Last updated November 1, 2021

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Autoregulated, Linear Periodization

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy

Uses RPE: No

Uses 1RM Percentage(%): 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

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…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Linear Periodization, Wave Periodization

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): 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

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…]

Filed Under: 12 Week Programs, Bodybuilding Program, Programs
Tagged With: 12 Week Workout Plan, 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

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