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Squat 1 Day per Week - Powerlifting & Strength Programs

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

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Brandon Lilly’s Cube Method Program Spreadsheet

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The Cube Method is a 10-week powerlifting program from Brandon Lilly, built around the squat, bench, and deadlift. You train four days a week: one day each for the big three, plus a fourth bodybuilding day for your weak points. Each main lift gets worked once a week, and week to week it rotates through a heavy day, an explosive day, and a rep day so you’re never grinding the same style twice in a row.

The cycle runs as three 3-week waves and finishes with a meet week where you test new maxes. Every load is figured as a percentage of your 1RM, and the loads climb wave over wave while the reps drop.

Lilly wrote the program, in his words, “out of my absolute frustration with my training, myself, and the sport of powerlifting.” It’s a back-to-basics answer to overcomplicated programming. Instead of chasing one quality at a time, the Cube develops heavy strength, bar speed, and rep volume together and rotates them so each lift sees all three. If you’ve run Jim Wendler’s 5/3/1 or the Juggernaut Method, the wave idea will feel familiar. The Cube just spreads the three styles across your lifts each week instead of moving every lift through the same block together.

It’s built for intermediate and advanced lifters who already have a solid 1RM and a meet or a test day on the calendar. The percentages run high, so you need real numbers to work from. If you’re newer and still adding weight to the bar most weeks, you’ll get more out of a linear program like GZCLP first, then come back to the Cube once that stalls.

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Ivysaur 4-4-8 Beginner Program Spreadsheet

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Ivysaur 4-4-8 is a free 3-day full-body beginner barbell program built around two weekly templates: Week A and Week B. Each session alternates between a 4×4 main-lift set and 4×8 volume work across the squat, deadlift, bench press, overhead press, barbell row, and chin-ups. The program runs 30 weeks with auto-advancing loads built into the spreadsheet.

The program was posted to /r/fitness by /u/ivysaur as a direct response to the shortcomings of Starting Strength and StrongLifts 5×5. Instead of a fixed linear jump each session, progression is driven by AMRAP sets. You hit your top set for as many reps as you can, and that number determines how much weight goes on the bar next week. It’s more volume than StrongLifts and you get to squat less often, which many beginners find easier to recover from.

It’s a good fit for true beginners and for lifters coming off StrongLifts or Starting Strength who want more bench and deadlift frequency. The weekly load jumps are aggressive, so you’ll hit a wall faster than you would on a slower LP program. Have a follow-on program ready. Once you’ve run out of steam on this one, the Heavy Light Medium (HLM) program is a natural next step.

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Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

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Strong Curves is a system of separate 12-week programs created by Bret Contreras and Kellie Davis. You pick the program that matches your experience and equipment, run it for the full 12 weeks, then move up to the next one when you’re ready. Each program opens sessions with hip thrusts and glute bridges as the primary work, then moves into legs, upper body, and core. Bootyful Beginnings, the beginner program, runs 3 days per week.

The training idea is glute-focused hypertrophy with progressive overload. You start with bodyweight and band work, then add barbells as you get more experienced. Rep ranges shift each program so the weight goes up and the reps come down as you progress. It’s not a powerlifting program and it won’t build your squat and deadlift the way a strength-focused template would.

Strong Curves is a good fit for women and anyone focused on glute development at the novice to intermediate level. If you want a program built around the big-four lifts with linear progression, you’d get more out of something like Starting Strength first. Come back to Strong Curves when glute and lower body hypertrophy is the goal.

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New Rules of Lifting for Women Workout Program Spreadsheet

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While men and women’s bodies respond in very similar ways to weight training (provided in the spreadsheet), the New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove also provides nutrition advice and descriptions of the exercises, which may be useful for novice lifters or those looking to refamiliarize themselves with the movements. [Read more…]

Juggernaut Training Method Base Program Spreadsheet

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The Juggernaut Method is a 16-week strength program created by Chad Wesley Smith of Juggernaut Training Systems. It trains the squat, bench press, deadlift, and overhead press four days per week, with each session built around one primary lift followed by supplemental and accessory work. The program runs four waves (10s, 8s, 5s, and 3s), each lasting four weeks. Every wave runs through the same four-phase sequence: Accumulation, Intensification, Realization (an AMAP set), and Deload.

The core idea behind Juggernaut is submaximal volume that builds toward a test. You work from a Training Max set at 90% of your 1RM, run progressively heavier sets each week, then hit an AMAP (as many reps as possible) in week three of every wave. That rep count drives the progression into the next wave. It’s closer in spirit to 5/3/1 than to a linear progression. Both use a training max and a monthly AMRAP test, but Juggernaut uses more total volume across each wave and a longer 16-week structure before cycling back.

I’d recommend Juggernaut for intermediate lifters who’ve stalled on simple linear progression and want a program with more structure and volume. You need to handle four days per week and enough recovery to run meaningful AMAP sets each month. It’s not a good starting point if you’re still making week-to-week gains on a beginner program. You’ll get more out of something like GZCLP first. The Inverted Juggernaut Method is a variation worth looking at once you’ve run the base version.

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Jim Wendler’s 5/3/1 Workout Program Spreadsheets

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5/3/1 is a strength template more than a fixed program. You set a Training Max at 90% of your true 1RM, then run 4 week cycles: three weeks of work with an AMRAP top set, then a deload, adding a little to the Training Max each time. Everything is built around steady progress on the big barbell lifts (squat, bench, deadlift, and press).

The point is slow, sustainable progress. You leave reps in the tank most of the time and only chase a rep PR on the last set, so you keep moving forward for months instead of stalling out in a few weeks. It’s also easy to bolt extra volume or specificity onto, which is why so many variations exist (Boring But Big for size, First Set Last, the 3/5/1 powerlifting version). It was influential enough that programs like GZCL and nSuns grew out of its ideas.

It’s best for intermediate lifters who have stalled on simpler linear progression. If you’re a true beginner still adding weight every session, you’ll progress faster on a basic linear program like GZCLP first, since 5/3/1’s monthly jumps are slower than you need. Come to it when straight linear progression stops working.

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