Program: Squat to the Top

I was just looking through some of my files and came across a squat program I wrote up a couple months ago. I have not tried this, so I'm not sure how it is. I thought I'd throw it out here if anyone wants to try it out, or at least look it over. That way maybe you can make adjustments to it for yourself. This could be the best, or worst, squat program ever made. Who knows? It has to be completed and tested before anyone can say either way.

Squat to the Top

Program Considerations
- 6 week, repeating program
- 3 Work weeks, 1 Deload week, 1 Max week, 1 Speed week
- 2 days back, 1 day front per week (except deload and speed weeks)
- Combination of Smolov and 5/3/1 programs
o Use of volume/intensity of Smolov
o Use of simplicity of 5/3/1
 Half of sets straight ( a la Smolov), with last two increasing intensity/decreasing repetitions ( a la 5/3/1)
• Opposite with front squats
• 7% difference between first half and second half of sets
- Rotate Back and Front squats within week (always 2 days back and 1 front)
- Perform higher intensity sets first
- Each week you add 5% and keep sets and reps the same (similar to Smolov)
- For week 4, only perform light, unilateral work for the lower-extremity
- For week 5, first 2 days maxing out…3rd day %’s based off of new max
- Week 6 is a speed week. Again, %’s based off new max in each lift
- After week 6 is complete, repeat the program


The Program

Week 1

Day 1

Back Squat (L) – 3x8 @ 75%, 3x4 @ 82%

Day 2

Front Squat – 3x5 @ 80%, 3x8 @ 73%

Day 3

Back Squat (H) – 5x3 @ 85%, 2x1 @ 92%

Week 2

Day 1

Front Squat – 3x5 @ 85%, 3x8 @ 78%

Day 2

Back Squat (L) – 3x8 @ 80%, 3x4 @ 87%

Day 3

Back Squat (H) – 5x3 @ 90%, 2x1 @ 97%

Week 3

Day 1

Back Squat (L) – 3x8 @ 85%, 3x4 @ 92%

Day 2

Front Squat – 3x5 @ 92%, 3x8 @ 85%

Day 3

Back Squat (H) – 5x3 @ 95%, 2x1 @ 102%

Week 4 (Deload week)
REST!!!


Week 5 (Max week)
Day 1
Back Squat – 2-3x1 @102-105%

Day 2
Front Squat – 2-3x1 @ 102-105%

Day 3
Back Squat – 3x5 @ 80%, 3x2 @ 87%


Week 6 (Speed week)
Day 1
Front Squat – 4x3 @ 55%, 4x2 @ 62%

Day 2
Back Squat – 4x3 @ 55%, 4x2 @ 62%