Female
Squat Strength
At a glance
- Weeks
- 16
- Days a week
- 4–5
- Minutes a session
- 60
- Level
- Advanced
- Where
- Gym
Resistance training focused on strength across the big lifts, using low rep ranges (1–8) to build rapid strength. Squat is the primary lower body goal.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Women whose primary strength goal is the squat.
What makes it different?
Low rep ranges (1–8) across the big lifts, with squat development specifically prioritised in lower body sessions.
Primary Goal
Strength (squat-focused).
Description
SQUAT STRENGTH is a full-body strength program with a clear bias toward improving your squat. Built for intermediate to advanced lifters, it's designed to help you increase your squat strength through strategic exercise order and squat frequency. You will train in lower rep ranges, typically 3–8 reps, with occasional testing phases as low as 1–2 reps. Squats are placed first in lower-body sessions to maximise performance and progression, and the squat pattern is trained multiple times per week to accelerate movement mastery and strength gains. While the primary goal is squat strength, you'll also build muscle through compound lifts and accessory work across the whole body, including hip hinges, presses, and pull movements. Hypertrophy remains a secondary benefit, but the focus is on performance and progression in your squat.
Schedule
2 training splits available
- 5 days: 3 lower / 2 upper
- 4 days: 2 lower / 2 upper
Difficulty
Best for advanced lifters
- Strong foundation of squat skills and technique
- Progress your performance under the bar
Training split
16 weeks, in 4 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Rest
- Upper body
- Lower body
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
