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10-Week Squat Program

The 10-week powerlifting squat program aims to peak for a 385-pound squat, featuring two squat sessions each week with a mix of heavy and speed/technique days. Deload weeks are scheduled in Week 5 and Week 9, with the final week dedicated to testing the new maximum. Optional accessory exercises are included to complement the squat training.

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44 views3 pages

10-Week Squat Program

The 10-week powerlifting squat program aims to peak for a 385-pound squat, featuring two squat sessions each week with a mix of heavy and speed/technique days. Deload weeks are scheduled in Week 5 and Week 9, with the final week dedicated to testing the new maximum. Optional accessory exercises are included to complement the squat training.

Uploaded by

yeeboy217
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

10-Week Powerlifting Squat Program

This 10-week squat program is designed to help you peak for a 385-pound squat. It includes
top sets and volume work each week, with two squat sessions per week. Week 5 and Week
9 are deload weeks, and Week 10 culminates in a test of your new max.

Week 1
 Day 1 – Heavy Squat Day

 Top Set: 1x3 @ 315 lbs (RPE 8)


 Backoff: 4x5 @ 275 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 6x2 @ 245 lbs


 Pause Squats: 3x5 @ 225 lbs

Week 2
 Day 1 – Heavy Squat Day

 Top Set: 1x3 @ 325 lbs (RPE 8)


 Backoff: 4x5 @ 285 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 6x2 @ 255 lbs


 Pause Squats: 3x5 @ 235 lbs

Week 3
 Day 1 – Heavy Squat Day

 Top Set: 1x2 @ 335 lbs (RPE 8–8.5)


 Backoff: 5x4 @ 295 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 6x2 @ 265 lbs


 Pause Squats: 3x5 @ 245 lbs

Week 4
 Day 1 – Heavy Squat Day
 Top Set: 1x2 @ 345 lbs (RPE 9)
 Backoff: 4x4 @ 305 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 5x3 @ 275 lbs


 Pause Squats: 3x5 @ 255 lbs

Week 5
 Day 1 – Heavy Squat Day

 Top Set: 1x2 @ 295 lbs (RPE 6–7)


 Backoff: 3x5 @ 255 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 5x2 @ 225 lbs


 Pause Squats: 2x5 @ 205 lbs

Week 6
 Day 1 – Heavy Squat Day

 Top Set: 1x2 @ 355 lbs (RPE 8.5)


 Backoff: 4x4 @ 315 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 6x2 @ 285 lbs


 Pause Squats: 3x5 @ 265 lbs

Week 7
 Day 1 – Heavy Squat Day

 Top Set: 1x1 @ 365 lbs (RPE 9)


 Backoff: 4x3 @ 325 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 5x3 @ 295 lbs


 Pause Squats: 3x4 @ 275 lbs

Week 8
 Day 1 – Heavy Squat Day
 Top Set: 1x1 @ 370–375 lbs (RPE 9–9.5)
 Backoff: 3x3 @ 335 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 4x2 @ 305 lbs


 Pause Squats: 2x4 @ 285 lbs

Week 9
 Day 1 – Heavy Squat Day

 Top Set: 1x1 @ 315 lbs (RPE 6–7)


 Backoff: 3x3 @ 275 lbs

 Day 2 – Speed/Technique Day

 Speed Squats: 3x2 @ 245 lbs


 Pause Squats: 2x3 @ 225 lbs

Week 10
 Day 1 – Heavy Squat Day

 Top Set: Test 385 lbs


 Backoff: —

 Day 2 – Speed/Technique Day

 Speed Squats: Optional: 3x5 @ 225 lbs


 Pause Squats: Mobility/Rest

Optional Accessories (After Squats)


 Bulgarian Split Squats – 3x10
 Hamstring Curls – 3x12
 Weighted Planks or Ab Rollouts – 3x30s
 GHR or RDL – 3x10

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