Double Leg Squat Training Program

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

BW x BW x BW x BW x BW x BW x BW x BW x
50% 50% 60% 70% 70% 80% 90% 1000%
1.Doubl 1.Double 1.Doub 1.Doub 1.Double 1.Doub 1.Doub 1.Doub
e leg leg Sumo le leg le leg leg back le leg le leg le leg
back squat back Sumo squat Sumo back Sumo
squat squat squat squat squat squat
2.Double
2.Doubl leg squat 2.Doub 2.Doub 2 Double 2.Doub 2.Doub 2.Doub
e leg jacks le leg le leg leg squat le leg le leg le leg
squat squat squat jump squat squat squat
jump jump jacks jacks jump jacks

3.Contr 3.Double 3.Contr 3.Doub 3.Control 3.Doub 3.Contr 3.Doub

ol Russian ol le double le ol le
double squat double Russian leg squat Russian double Russian
leg jump. leg squat (8:2:8) squat leg squat
squat squat jump. jump. squat jump.
(8:2:8) (8:2:8) (8:2:8)

4.Doubl 4.Double 4.Doub 4.Doub 4.Double 4.Doub 4.Doub 4.Doub

e leg leg le leg le leg leg front le leg le leg le leg
front goblet front goblet squat goblet front goblet
squat squat squat squat with squat squat squat
with with barbell with
barbell barbell barbell

Figure 4 Single leg squat training program