Original starter · 6 weeks
6-Week Squat Specialization
Add weight to your squat by training it heavy, paused and for volume each week.
6weeks
3days a week
18sessions
229working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 40 | 26 | −35% |
|---|
| Total reps | 286 | 147 | −49% |
|---|
| Reps per set | 7.2 | 5.7 | −21% |
|---|
| Average RPE | 7.1 | 5.6 | −21% |
|---|
Week 1
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 72% | 03:30 |
|---|
| Bench Press | 4 × 8 | 62% | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
PAUSE SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause Squat | 3 × 4-6 | RPE 7 | 03:00 |
|---|
| Overhead Press | 4 × 8 | 62% | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Hanging Knee Raise | 2 × 8-12 | RPE 7 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 62% | 02:30 |
|---|
| Bench Press | 5 × 5 | 72% | 03:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Leg Press | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
Week 2
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 77% | 03:30 |
|---|
| Bench Press | 4 × 8 | 65% | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-15 | RPE 8 | 01:15 |
|---|
PAUSE SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause Squat | 3 × 4-6 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 4 × 8 | 65% | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Hanging Knee Raise | 2 × 8-12 | RPE 7.5 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | 65% | 02:30 |
|---|
| Bench Press | 5 × 4 | 77% | 03:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Leg Press | 2 × 10-15 | RPE 8 | 01:15 |
|---|
Week 3
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | 82% | 03:30 |
|---|
| Bench Press | 4 × 6 | 70% | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
PAUSE SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause Squat | 4 × 4-6 | RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 6 | 70% | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 7.5 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 70% | 02:30 |
|---|
| Bench Press | 5 × 3 | 82% | 03:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
Week 4
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 86% | 03:30 |
|---|
| Bench Press | 4 × 5 | 73% | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
PAUSE SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause Squat | 4 × 4-6 | RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 5 | 73% | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | 73% | 02:30 |
|---|
| Bench Press | 4 × 3 | 86% | 03:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
Week 5
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 90% | 03:30 |
|---|
| Bench Press | 3 × 4 | 76% | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 9 | 01:15 |
|---|
PAUSE SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause Squat | 4 × 4-6 | RPE 8.5 | 03:00 |
|---|
| Overhead Press | 3 × 4 | 76% | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 4 | 76% | 02:30 |
|---|
| Bench Press | 3 × 2 | 90% | 03:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 3 × 10-15 | RPE 9 | 01:15 |
|---|
Week 6
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 3 | 70% | 03:30 |
|---|
| Bench Press | 3 × 5 | 60% | 02:30 |
|---|
| Barbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Lying Leg Curl | 1 × 10-15 | RPE 6 | 01:15 |
|---|
PAUSE SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause Squat | 2 × 4-6 | RPE 5.5 | 03:00 |
|---|
| Overhead Press | 3 × 5 | 60% | 02:30 |
|---|
| Romanian Deadlift | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Hanging Knee Raise | 1 × 8-12 | RPE 5.5 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 60% | 02:30 |
|---|
| Bench Press | 3 × 3 | 70% | 03:30 |
|---|
| Lat Pulldown | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Leg Press | 1 × 10-15 | RPE 6 | 01:15 |
|---|