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THE SQUAT PROGRAM (4-DAY)

THE SQUAT PROGRAM (4-DAY)

10-WEEK, 4-DAY SQUAT-FOCUSED OLYMPIC WEIGHTLIFTING PROGRAM

$49.00 USD
$49.00 USD
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Get Strong, Set PR's.

This 10-week squat focused program is designed to help you PR your squat, without sacrificing your olympic lifts.

Includes...

  • 4-Days/wk workouts
  • 3 Squat sessions/wk
  • Three 3-week training blocks
  • One taper and re-test week
  • Olympic lifts, strength, & accessories
  • Exercise notes & demo videos
  • Progress tracking via TrainHeroic App
  • Discord community for video review

How it works...

  1. Purchase the program
  2. Get email w/TrainHeroic access code
  3. Start training within 5 minutes
  4. Start seeing results in 2 weeks
View full details

👇 SAMPLE WEEK 👇

Session 1

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Clean + Push Press
  4. Tempo Clean + Pause Jerk
  5. Clean and Jerk

Olympic Lifts

Clean and Jerk
4 sets of 2+2 @70-75%

Strength

Back Squat
5 sets of 10 @55%

Accessories

Walking Lunge
3 sets of 8/leg @RPE 7 weight
Reverse Hyperextension
3 sets of @RPE 7 amount of reps

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Power Snatch
  4. Tempo Power Snatch
  5. Power Snatch

Olympic Lifts

Power Snatch
4 sets of 3 @65%

Strength

Strict Press
4 sets of 8 @65%

Accessories

1-Arm Dumbbell Row
4 sets of 10 @RPE 7 weight
Dip
3 sets @RPE 7 amount of reps
Hanging Leg Raise
3 sets @RPE 7 amount of reps

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Clean + Push Press
  4. Tempo Clean + Pause Jerk
  5. Clean and Jerk

Olympic Lifts

Clean + Front Squat + Jerk
4 sets of 1+3+1 @65%

Strength

Clean Pull
4 sets of 3 @5-10kg heavier than today's clean and jerk complex
3 Sec Pause Front Squat
4 sets of 5 @65%

Accessories

Pull-Up
3 sets @RPE 7 aount of reps
Back Extension
3 sets @RPE 7 amount of reps
Weighted Plank Hold
3 sets of 1 min @RPE 7 weight

Session 4

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

Snatch
5 sets of 3 @70

Strength

Snatch Pull
4 sets of 3 @5-10kg heavier than today's snatches
Back Squat
1 set of 3 @RPE 7 / 79%, 4x5 @70%

Accessories

Bulgarian Split Squat
3 sets of 10/side @RPE 7 weight
Dumbbell Side Bend
3 sets of 10/side @RPE 7 weight

FREQUENTLY ASKED QUESTIONS

What equipment do I need?

You'll need a barbell and bumper plates, squat rack, bench, and assorted dumbbells. A GHD and resistance band are recommended but not required.

Is this program for beginners?

This program is designed for those who are competent in the olympic lifts. If you have a basic understanding, you'll do just fine!

However, if you are new to the olympic lifts, then I recommend starting with WL101, my Free 6-Week Beginner Program here!

Does this include coaching?

This program doesn't include coaching, but you will be sent a link to join our discord community to post videos for form review!

If you're looking for 1-1 Coaching, apply here!

How long do the workouts take?

Each workout is designed to take 60-90 minutes.