SQUAT

8
-WE
EKP
ROGRAM

GAI
S
NZ
TRENGTH&MASS
Notes:
• This 8-week squat program was designed keeping the prevailing science in mind. As such, intensity, volume and frequency are
structured for maximum strength and mass gains.
• The goal of this program is to help you build mass, strength, and the ability to move heavier loads for multiple reps.
• Always do Main Lift before Accessory Work
• What you do outside the gym matters. To maximize results, follow a proper nutrition plan and sleep accordingly.
• Stretch/Mobilize after each session
• Do all accessory work as heavy as possible. So, 3 sets of 20 good mornings should be at a lighter weight than 3 sets of 5 good mornings.
• Your accessory lifts should be getting stronger week by week. Increase weight accordingly.
• For the main lifts, rest as needed. Sometime this could mean 5 or more minutes b/w lifts.
• While this 8 week program never schedules a lift above 100%, you should be able to gauge an increase in strength based on how
you feel with the 100, 95, and 90 percent lifts.
• On the main lift, the first number is the percentage, the second is the reps. So the first set on week 1 will have you lift 60% of
your max back squat for 5 reps.

Main Lift Accessory Work

Week 1 Week 1
Monday Wednesday Friday Monday Wednesday Friday
Back Squat Back Squat Back Squat Good Mornings Hip Thrusters Good Morning
60 5 55 20 65 8 3x20 4x8 4x5
70 4 55 20 70 6 Weighted GHD Sit-up Dimmel Deadlifts Weighted GHD Sit-ups
80 3 75 5 4x10 4x8 4x10
85 2 75 5 Weighted Hyperextensions Weighted Hyperextensions
4x8 4x8

Week 2 Week 2
Monday Wednesday Friday Monday Wednesday Friday
Back Squat Front Squat Front Squat Hip Thrusters Bulgarian Split Squat Hip Thrusters
60 5 55 20 65 8 3x20 3x8 (each leg) 4x5
70 4 55 20 70 6 Dimmel Deadlifts 5min sled push Weighted GHD Sit-ups
80 3 70 6 3x20 5min sled pull 4x10
85 2 70 6 Weighted Hyperextensions Weighted Hyperextensions
90 2 2x25 4x10

Week 3 Week 3
Monday Wednesday Friday Monday Wednesday Friday
Back Squat Back Squat Front Squat Good Morning Weighted GHD Sit-ups Bulgarian Split Squat
60 4 65 10 60 5 3x20 4x10 3x8 (each leg)
70 3 70 8 70 4 Weighted GHD Sit-up Weighted Hyperextensions 5min sled push
80 3 75 7 80 3 4x10 4x8 5min sled pull
90 3 75 7 85 2 Weighted Hyperextensions Weighted Hyperextensions
4x8 2x25
GHD Sit-up
2x25
Week 4 Week 4
Monday Wednesday Friday Monday Wednesday Friday
Back Squat Front Squat Front Squat Speed Squat Hip Thrusters Speed Front Squat
60 4 65 8 60 4 6x3 @50% of squat 5x5 6x3 @50% of squat
60 4 70 6 70 3 Dimmel Deadlifts Weighted GHD Sit-up Sumo Deadlifts
70 3 70 6 80 2 3x20 4x10 3x20
80 2 70 6 90 1 Weighted Hyperextensions
90 1 4x8
Main Lift Accessory Work
Week 5 Week 5
Monday Wednesday Friday Monday Wednesday Friday
Back Squat Back Squat Front Suat Wide Stance Pause Squat Deficit Deadlifts Speed Squat
65 4 70 8 55 20 3x6 @55% 3x6 6x3@55% of squat
70 4 70 8 60 20 Hyperextensions Weighted GHD Sit-up
80 4 75 8 2x25 4x10
90 3 Hip Thrusters
4x8

Week 6 Week 6
Monday Tuesday Friday Monday Wednesday Friday
Back Squat Front Squat Front Squat Hip Thrusters GHD Sit-up Wide Stance Pause Squat
60 4 70 6 60 4 4x8 2x25 3x4@60%
70 3 70 6 70 3 Good Morning Hyperextensions Weighted GHD Sit-up
80 2 75 6 80 2 3x20 2x25 4x10
90 2 75 6 85 1 Weighted GHD Sit-up Weighted Hyperextensions
95 1 90 2 4x10 4x8
Weighted Hyperextensions Good Morning
4x8 2x20
Week 7 Week 7
Monday Tuesday Friday Monday Wednesday Friday
Back Squat Back Squat Front Squat 5min sled push Deficit Deadlifts Good Morning
60 3 70 8 60 4 5min sled pull 4x6 2x20
70 3 75 7 70 3 GHD Sit-ups Hip Thrusters Bulgarian Split Squat
80 2 80 6 80 2 2x25 2x20 3x6 (each leg)
85 2 80 6 90 2 Hyperextensions Weighted GHD Sit-up
90 3 95 1 2x25 4x8
Weighted Hyperextensions
4x10

Week 8 Week 8
Monday Tuesday Friday Monday Wednesday Thursday
Back Squat Back Squat Front Squat GHD Sit-ups Hip Thrusters Speed Squat
60 3 65 6 60 3 2x25 2x20 6x3@55% of squat
70 3 65 6 70 3 Hyperextensions
80 2 65 6 80 2 2x25
85 1 85 1
90 1 90 1
95 1 95 1
100 1 100 1