Radical Routine For Squat Strength

There are many squat-focused and powerlifting specialization routines out there, such as Smolov, Sheiko, Madcow, Starting Strength and 5/3/1, all of which will work to improve your squat.

The following routine involves very similar principles. As it’s designed for maximum squat gains, don’t expect to improve your other lifts by too much. Newbie lifters may experience gains in strength on other exercises, but intermediate and advanced trainers should just aim to maintain upper body strength when focusing on the squat.

Day 1: Squat

Back Squats – 6 sets of 3 at 60-70% of your one rep max

Sumo Deadlifts – 5 sets of 5

Cable Pullthroughs – 3 sets of 8-10

Standing Cable Crunches – 3 sets of 12-15

Day 2: Rest

Day 3: Squat

Front Squats - *

Paused Back Squats (Pause for 2 seconds in the bottom position of the squat) – 5 sets of 5

Stiff-Legged Deadlifts – 3 sets of 10

Back Extensions – 3 sets of 10

Day 4: Upper Body

Bench Press – 5 sets of 4-8

Barbell Rows – 5 sets of 6-8

Standing Shoulder Press – 4 sets of 6 to 8

Lat Pulldowns – 4 sets of 10-12

Dips – 3 sets of 6 to 8

Barbell Curls – 3 sets of 6 to 8

Day 5: Rest

Day 6: Squats

Back Squats - ^

Barbell Lunges – 5 sets of 5 each leg

Deficit Deadlifts (Deadlifts standing on a 3 inch platform) – 4 sets of 4 to 6

Barbell Rollouts – 2 sets of 8 to 10

Day 7: Rest

Read More: Static Holds For Injury Prevention

Notes:

* In week one, perform four sets of 8 reps using 75 percent of your one rep max. In week two, perform five sets of five using 80 percent of your one rep max. In week three, perform six sets of three using 85 percent of your one rep max. In week four, perform just three sets of five using 60 percent of your one rep max. Start back on week one in week five, but add 5-10 pounds to the weights you used in weeks one to three.

^ Use the same rep/set/loading scheme for back squats as for front squats listed above.

- On all your other exercises, the sets should be tough, but not all-out gut busters. Leave at least one or two reps in the tank on every set and only increase the weights each week if you feel able to. Remember that the focus is on improving your squat, not pushing your other exercises.

+ On your rest days away from the weights, you can take them as a complete break if you wish, or perform some light mobility work or cardio. This could be as simple as a short, steady run, some intervals on a spinning bike or rower, or a little foam rolling and stretching.