After an extensive testing period, I created The last squat program you’ll ever need, and the feedback has been great!

I wanted to write this article as a reference for anyone looking to use the squat program for your specific goals. No matter if you are a weightlifter, bodybuilder, powerlifter, crossfitter, or athlete, you’ll be able to get something useful from it!

The basics of the program is a linear progression of a heavy triple/double/single, with a progression on drop sets of volume work that progresses across the cycle.

Olympic Weightlifting

For a weightlifter, you should not need to make any modifications to the program. This is written for you primarily. You could run this program over and over again for YEARS and continue to make gains. You may want to plan to bump the intensity of your olympic lifts down as you get closer to the last 4 week block of training as there will be some pretty significant CNS fatigue, but once you finish the program, you should be well set up to take some big classic lifts about 4-6 weeks after you complete this program.

Bodybuilding/Hypertrophy

If you are using this program to build muscle, with a primarily bodybuilding focus, then I would recommend taking it easy on the top heavy set, but REALLY push yourself on the drop sets. Take the dropset weights a little higher, or aim to increase by 10lbs instead of 5lbs each week. Also, squatting with a closer stance and elevated heel can help target the quads more, whereas a low bar position would target the glutes and hamstrings more. You could also modify the exercises to suit your preferences more. Each week has a programmed Back Squat and Front Squat. Inherently, one will be heavier than the other. So if you wanted to, you could substitute a leg press with a wide stance vs. close stance, a hack squat, or use the smith machine for both the back squat and front squat. If mobility is a larger limiting factor, you could perform the front squat with the arms crossed, in a zombie rack position, or with straps. Another option is to use a belt squat machine to better isolate the legs without the limiting factor being the torso. There are PLENTY of options here as you are not limited by the demands of your sport, so if you have ideas, get creative and go for it!

Powerlifters

For a powerlifter, you will not need to make much of a change, however you could modify a few things. First, this program includes one day of back squat, and one day of front squat. Most powerlifters don’t need to do front squats, and often don’t have the mobility to perform them with any significant load to cause your body to need to adapt. Instead I would recommend a low bar day on Monday, and a high bar day on Thursday. This will create the same intended stimulus of a heavier day and lighter day, with the lighter day having more quad focus. You could also do competition squat one day, and hack squat, crossed arm front squat, leg press, or belt squat on another day and get plenty of stimulus!

CrossFitters

For crossfitters, you should follow this program exactly as written, and enjoy the newbie gains! If you are new to following a strict linear progression, you’ll get a ton of gains out of this. If you are not new to it, then one way you can have this help your CrossFit performance is to strictly track the rest between sets, keeping it minimal across, or trying to decrease time between sets from week to week. I would not recommend doing a ton of squat volume in your WOD’s if possible, but I wouldn’t freak out about it. Keep your goal in focus however. You bought this program to get a big squat. Strength takes time and effort to develop, and will stay around for a long time. Fitness is quick to lose, but quick to come back. It’s ok to take time off of wod’ing your face off and focus on strength, and you’ll be better for it. Try not to get distracted by some flashy workout that your friend talks you into. Remember, you want to out-squat everyone in your gym, there will always be thrusters later.

Athletes

Don’t get me wrong this program IS great, BUT it will cause a significant amount of soreness. I would not recommend using this in-season, but off season this would be great to build a ton of muscle and bulk up. There are not many modifications that NEED to be made, however here are a few. First, you could substitute front squats or back squats for zercher squats. These are fantastic for athletes and have a ton of carryover to most sports, especially impact and combat sports, though if you are new to lifting, stick with the back and front squat. You could also modify the heavy top sets to include a pause, and aim to execute the ascent as fast as possible to train moving fast with heavy loads. This will translate over to speed development incredibly well, which means you may need to bump those top eights down and focus on speed.

Got any specific questions on how to modify the program? Drop them in the comments and I’ll be happy to answer them!

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