'Squat Workout For General Strength And Hypertrophy (Free Program)'

Tags: fitness , abs , weights , strength , leg workout , Natural , squat , deadlift , leg , weightlifting , powerlifting , bench press , how to squat , powerlifter , lifting weights , how to deadlift , high bar squat , squat program , atg squat , improve strength , Squat max , increase squat , improve squat , 10 rep max

'Use my code CANDITO to get $5 off your delicious, healthy Magic Spoon cereal by clicking this link: https://magicspoon.thld.co/candito_0622  Free Program (10 RM Squat Focus) Is All In This App - https://bit.ly/3N44voA  Boostcamp is the name of the app, they agreed to host it, and also have the Candito 6 Week Program on there as well.  It\'s much easier to follow in the app than on here.    Week 1  Monday High Bar ATG Squat - 1 x 10 at RPE 6.5, 1 x 10 w/ 10 lbs reduced, 1 x 10 w/ 10 lbs reduced. Quad Dominant Barbell Variation (Front Squat, Platz Squat, Hack Squat, or Hatfield Squat) - 3 x 8 at RPE 5.0 on the first set -- Use the same loading for all 3 sets. Quad Iso #1 - 2 x 15 at RPE 7.0 -- Adjust loading each set, if needed. Quad Iso #2 - 2 x 12 at RPE 7.0 -- Use the same loading for both sets.  Deadlift only day on Wed, if deadlifting 2x per week.  Note that smaller or female lifters can take 5 lbs jumps down on backoff 10 rep sets of the ATG squat, and larger lifters can take 15 lbs jumps down.  But pick a number and keep the ratio the same across the cycle for those dropdowns.  10 lbs will be fitting for most.  Friday High Bar ATG Squat - 4 x 6 at RPE 7.0 on the  4th set -- Use the same loading for all sets. Insert deadlifts on the same day, if deadlifting 2x per week.  Week 2  Monday  High Bar ATG Squat - 1 x 10 w/ 5-15 lbs added to last week w/ RPE 7.5 cap, 1 x 10 w/ 10 lbs reduced, 1 x 10 w/ 10 lbs reduced. Quad Dom Barbell Variation - 3 x 8 w/ 5-15 lbs added w/ RPE 6.5 cap on the first set. Quad Iso #1 - 1 x 16 w/ same loading used last week\'s 1st set.                          1 x as many reps as possible to RPE 9.0 -- Aim to hit 20+ reps.   Quad Iso #2 - 2 x 12 at RPE 7.5 -- Use the same loading for both sets.  Friday  High Bar ATG Squat - 4 x 6 w/ 5-15 lbs added w/ RPE 7.5 cap.  Week 3  Monday High Bar ATG Squat - 1 x 7 at RPE 6.5, 1 x 7 w/ 10 lbs reduced, 1 x 7 w/ 10 lbs reduced. Quad Dominant Barbell Variation - 2 x 8 w/ 5-15 lbs added w/ RPE 7.0 cap on the first set. Quad Iso #1 - 2 x 15 at RPE 7.5 -- Add weight compared to week 1. Quad Iso #2 - 1 x 12 at RPE 8.0 -- Add weight compared to week 2.  Friday  High Bar ATG Squat - 5 x 5 at RPE 7.0 on the 5th set -- Use the same loading for all 5 sets.  Week 4  Monday High Bar ATG Squat - 1 x 7 w/ 5-15 lbs added to last week w/ RPE 7.5 cap, 1 x 7 w/ 10 lbs reduced, 1 x 7 w/ 10 lbs reduced. Quad Dominant Barbell Variation - 1 x 8 at RPE 8.0 w/ high hype -- No preset loading restriction.  Quad isos completely removed.    Friday High Bar ATG Squat - 3 x 5 w/ 5-15 lbs added to last week\'s 5 x 5 -- RPE 7.5 cap here.  Week 5 - TEST WEEK  Monday  Test 10 RM -- Anywhere from RPE 8.5-10 is acceptable, but don\'t risk a miss.  Good luck!' 

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