Squat Program

To Calculate One Rep Max or Percentages of One Rep Max

=> Click Here <=

	Exercise	Sets	Reps	Weight
Week 1	Day 1
	Warm Up	-	-	-
	Squat	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	5	5	-
Squat	5	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 2	Day 1
	Warm Up	-	-	-
	Squat	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	5	5	-
Squat	5	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 3	Day 1
	Warm Up	-	-	-
	Squat	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	4	5	-
Squat	4	5
*Super set Jump and Squats

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 4	Day 1
	Warm Up	-	-	-
	Squat	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	4	5	-
Squat	4	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 5	Day 1
	Warm Up	-	-	-
	Squat	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	3	5	-
Squat	3	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 6	Day 1
	Warm Up	-	-	-
	Squat	3	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	3	5	-
Squat	3	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

Week 7

OFF (Rest Week)

	Exercise	Sets	Reps	Weight
Week 8	Day 1
	Warm Up	-	-	-
	Squat	1	1
	Squat	2	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	5	5	-
Squat	5	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 9	Day 1
	Warm Up	-	-	-
	Squat	1	1
	Squat	2	5

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	5	5	-
Squat	5	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 10	Day 1
	Warm Up	-	-	-
	Squat	1	1
	Squat	2	4

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	4	5	-
Squat	4	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 11	Day 1
	Warm Up	-	-	-
	Squat	1	1
	Squat	2	4

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	4	5	-
Squat	4	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 12	Day 1
	Warm Up	-	-	-
	Squat	1	1
	Squat	2	3

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	3	5	-
Squat	3	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

	Exercise	Sets	Reps	Weight
Week 13	Day 1
	Warm Up	-	-	-
	Squat	1	1
	Squat	2	2

Exercise	Sets	Reps	Weight
Day 2
Warm Up	-	-	-
5 Sec Wall Sit to Vertical Jump	3	5	-
Squat	3	5
*Super set Jump and Squat

Exercise	Sets	Reps	Weight
Day 3
Warm Up	-	-	-
Quads	3	10	-
Hamstrings	3	10	-
Balance	3	10	-

Week 14

MAX WEEK !!!

© 2022 Precision Performance and Therapy | Physical Therapy and Sports Performance in Meridian, ID. All Rights Reserved, Precision Performance and Therapy, PLLC