This Squat Program for Strength Will Add 30 Pounds to Your Max

This workout plan will help you add significant weigh to your Squat.

If you are someone who has struggled to add weight to your barbell Back Squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. Ideally it will add 30 pounds in 6 weeks. If  you need a squat program for strength, this one will allow you to bust through that plateau.

By now you may have heard of the "Squat Every Day" trend. Actually, calling it a trend is debatable. However, this squat program is similar to what is called the Russian Squat Program. Let's take a look so you can get started today!

RELATED: 5 Ways to Improve Your Squat Strength

 Squat Program for Strength

First, let's take a quick look at the setup you will need:

1. Squat Rack: Make sure you place the bar lower than needed. If you try to un-rack or rack a heavy weight, you will have trouble with your sets. You want to be as efficient with your setup as possible. Then, of course, the safety bar height. If you do not have the safety bars at an adequate height, failing with a heavy weight might injure you.

2. Barbell Collars: You know, the things that keep the weights on the bar? Use them! Too many people neglect to use those safety devices. Having the collars on the bar also allows you to focus on the lift.

3. Workout Partner: Sometimes this isn't always an option. However, if you want to have a squat program for strength, you need to have someone spot you, especially in weeks five and six of this program.

4. Determination and Motivation: Yes, you will become fatigued, tired and tempted to skip a day. But you can't do that! If you want to add 10-30 pounds to your Back Squat in six weeks, you must hit the days as followed. Let's look at the program.

RELATED: Squat 101: A How-To Guide

For the days provided below, pick one consistent day on which to perform each workout. You don't want to do these workouts back to back. Remember, if you want to add 10-30 pounds to your Back Squat, you need to do these workouts for six weeks straight.

Day 1 - Monday or Tuesday

For A1, B1, and C1, pick a 1 rep max to start your six weeks. Do not change it. Take your 1 rep max times the percentage to derive the weight to use for the prescribed sets and reps. If you find the program becomes too tough, scale back your 1 rep max and adjust accordingly.

A1) Back Squat

  • Week 1 - 6x2 @ 50% / 60% / 75% / 80% / 80% / 80%
  • Week 2 - 6x2 @ 50% / 60% / 70% / 85% / 85% / 85%
  • Week 3 - 6x2 @ 55% / 65% / 70% / 80% / 80% / 80%
  • Week 4 - 6x2 @ 55% / 65% / 75% / 85% / 85% / 90%
  • Week 5 - 6x2 @ 65% / 65% / 70% / 80% / 90% / 95%
  • Week 6 - 6x1 @ 50% / 65% / 75% / 85% / 92.5% / 100%

B1) Bench Press

  • Week 1 - 5x3 @ 80%
  • Week 2 - 5x2 @ 80%
  • Week 3 - 4x6 @ 80%
  • Week 4 - 5x2 @ 80%
  • Week 5 - 3x3 @ 95%
  • Week 6 - 6x2 @ 80%

C1) Deadlift

  • Week 1 - 5x3 @ 80%
  • Week 2 - 5x2 @ 80%
  • Week 3 - 4x6 @ 80%
  • Week 4 - 5x2 @ 80%
  • Week 5 - 3x3 @ 95%
  • Week 6 - 6x2 @ 80%

D1) Back Extensions

  • Week 1 - 6x2
  • Week 2 - 5x6
  • Week 3 - 3x6 @ 12 lbs.
  • Week 4 - 6x6 @ 12 lbs
  • Week 5 - 4x6 @ 20 lbs
  • Week 6 - 2x6 @ 12 lbs

E1) HighIncline Dumbbell Bench Press

  • Weeks 1-3 - 3x10-15
  • Weeks 4-6 - 3x8-12

E2) Depth Push-Ups

  • Weeks 1-6 - 3x5 (2/1/2/1 Tempo)

Day 2 - Wednesday or Thursay

You will find that Workout Day 2 is different from Workout Day 1. This is OK. You might need this day of lower intensity.

A1) Back Squat

  • 1x5,5,4,4,3,3
  • On the sets of 5 repetitions, perform your Squats at 60% of your max. For the sets of 4 repetitions, do 65% of your max. For the sets of three, do 75% of your max. These percentages stay the same for the entire six-week plan.

A2) Barbell Shoulder Press

  • 1x5,5,4,4,3,3
  • The Barbell Shoulder Press is a superset with the Back Squat. Do one set of Back Squat, rest for a second, then do Barbell Shoulder Press before starting the second set of the Back Squat. Use a challenging load for the Barbell Shoulder Press and increase the weight every two weeks.

B1) Seated Arnold Press

  • 4x10

B2) Standing Dumbbell Shrugs

  • 4x20 (use the same weight)

B3) Standing Straight Arm Plate Holds

  • 4x30 seconds

B4) Lateral Deltoid Raises

  • 4x20
  • Rest for one minute between sets

C1) Forward Lunges

  • 5x20 each leg

C2) Rope Tricep Pushdowns

  • 5x20

Day 3 - Friday or Saturday

The same setup as Workout Day 1, but the percentages are different.

A1) Back Squat

  • Week 1 - 6x2 @ 65% /65% /75% /75% /80% /80%
  • Week 2 - 6x5 @ 70% /75% /75% /80% /80% /80%
  • Week 3 - 6x2 @ 70% /75% /75% /80% /80% /80%
  • Week 4 - 4x4 @77.5% /80% /80% /90%
  • Week 5 - 6x2 @ 80%
  • Week 6 - 2x1 @ 110% & 105%

B1) Bench Press

  • Week 1 - 6x4 @ 80%
  • Week 2 - 6x2 @ 80%
  • Week 3 - 5x5 @ 85%
  • Week 4 - 6x2 @ 80%
  • Week 5 - 2x2 @ 100%
  • Week 6 - N/A

C1) Deadlift

  • Week 1 - 6x4 @ 80%
  • Week 2 - 6x2 @ 80%
  • Week 3 - 5x5 @ 85%
  • Week 4 - 6x2 @ 80%
  • Week 5 - 2x2 @ 100%
  • Week 6 - N/A

D1) Back Extensions

  • Week 1 - 6x4
  • Week 2 - 2x6 @ 20 lbs
  • Week 3 - 5x6 @ 20 lbs
  • Week 4 - 3x6 @ 30 lbs
  • Week 5 - 6x6 @ 30 lbs
  • Week 6 - 4x6 @ 30 lbs

Active Recovery Days

These are days when you do not do one of the main workouts. Make sure to do something on the other four days of each week of the program—e.g., low- to medium-resistance training for at least two of the four days of the week. The results of that daily movement: you will continue to feel great. The individuals who have found the most success with this program were ones who did Bodyweight Squats on their active recovery days. Give it a try!

RELATED: Improve Your Squat Depth With 5 Easy Warm-Up Exercises


Photo Credit: Getty Images // Thinkstock

Topics: SQUAT | WORKOUT PLAN