Squat Program

 

To Calculate One Rep Max or Percentages of One Rep Max

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Week 1
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump55-
Squat55
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 2
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump55-
Squat55
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 3
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump45-
Squat45
 *Super set Jump and Squats
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 4
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump45-
Squat45
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 5
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump35-
Squat35
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 6
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump35-
Squat35
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-

Week 7

OFF (Rest Week)

Week 8
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat11
Squat25
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump55-
Squat55
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 9
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat11
Squat25
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump55-
Squat55
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 10
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat11
Squat24
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump45-
Squat45
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 11
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat11
Squat24
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump45-
Squat45
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 12
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat11
Squat23
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump35-
Squat35
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-
Week 13
Day 1
ExerciseSetsRepsWeight
Warm Up---
Squat11
Squat22
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
5 Sec Wall Sit to Vertical Jump35-
Squat35
 *Super set Jump and Squat
Day 3
ExerciseSetsRepsWeight
Warm Up---
Quads310-
Hamstrings310-
Balance310-

Week 14

MAX WEEK !!!