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The 12-Wk Hive Strength Squat Program: 3-Day

The 12-Wk Hive Strength Squat Program: 3-Day

12-WEEK, 3-DAY SQUAT PROGRAM

$29.00 USD
$39.00 USD $29.00 USD
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Give your squat 12 weeks of focused work.

The Hive Strength Squat Program is a 12-week training program with three sessions per week, built around squats and accessory work. This program is designed to plug into your normal training as a replacement for your lower body training. 


There are no Olympic lifts included.


If you want a dedicated squat-focused training plan, this program gives you a clear schedule to follow for the next 12 weeks.

What's included

  • 12 weeks of training
  • 3 training days per week
  • Squats and accessory work


How it works


  1. Purchase the program
  2. Receive your TrainHeroic access instructions by email immediately
  3. Choose your start date + start training
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👇 SAMPLE WEEK 👇

Session 1

Warm-Up

5 Min Dynamic Warm-Up

Strength

Back Squat
3 sets of 10, 1xAMRAP @60%
Weekly Progression
The weight progression is dictated by your AMRAP Performance. If you get the following: 11-15 Reps = Add 15lbs
6-10 Reps = Add 10lbs
0-5 Reps = Add 5lbs

Session 2

Warm-Up

5 Min Dynamic Warm-Up

Strength

Front Squat
1 set of 5 @RPE 7
Progression
Leave room to add weight each week for 6 weeks.

Accessories

Barbell Split Squat
3 sets of 8/Side @RPE 8 Weight
Seated Hamstring Curl
3 sets of 12 @RPE 7 Weight
Leg Extension
3 sets of 12 @RPE 7 Weight
1+1/4 Goblet Squat
3 sets of 12 @RPE 8 Weight

Session 3

Warm-Up

5 Min Dynamic Warm-Up

Strength

Front Squat
5 sets of 5 @85% of Session 2's 5RM

Accessories

Barbell RDL
4 sets of 6 @RPE 6 Weight / ~70% of Clean 1RM

FREQUENTLY ASKED QUESTIONS

Can I Plug This Into My Current Program?

This is not a comprehensive program, it is meant to be plugged into your normal training. Just make sure to substitute your normal lower body training with this program, and do any olympic lifts before the squats. Avoid adding extra lower body volume to this program at first. 

What equipment do I need?

You'll need a barbell and plates, squat rack, resistance band, and assorted dumbbells.

Is this program for beginners?

This program is designed for anyone to get better at squats, but works best with intermediate lifters. I'd recommend begin able to squat your bodyweight on the bar before starting this program.

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!

How long do the workouts take?

Each workout is designed to take 45-60 minutes.