Straight Progression Squat Routine


Desired 3 rep max   430            
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8  
Squat 280 290 300 310 320 330 340 350 X5 REPS
  280 290 300 310 320 330 340 350 X5 REPS
Pause Squat 230 240 250 260 270 280 290 300 X5 REPS
  230 240 250 260 270 280 290 300 X5 REPS
Step ups 84 87 90 93 96 99 102 105 X10 REPS
  84 87 90 93 96 99 102 105 X10 REPS
                   
Exercise Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16  
Squat 360 370 380 390 400 410 420 430 X3 REPS
  360 370 380 390 400 410 420 430 X3 REPS
Pause Squat 310 320 330 340 350 360 370   X3 REPS
  310 320 330 340 350 360 370   X3 REPS
Step ups 108 111 114 117 120 123 126   X8 REPS
  108 111 114 117 120 123 126   X8 REPS
OTHER AUXILLARY EXERCISES INCLUDE 3 SETS OF 10 HAMS, 3 SETS OF 10 HYPER EXTENSIONS,
AND 3 SETS OF 10 FOR THE CALVES  
Pause squats should be paused 3 to 5 seconds  

This is a sample routine. To customise it for yourself figure out what you want to end up with for 3 reps. From there subtract 10lbs per week. Paused squats will be the squat minus 50lbs and stepups will be regular squat working weight x 30%

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