A strength program built to drive rapid gains across the big lifts, with primary emphasis on squat development via progressive, low-rep loading.
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?
Men whose primary strength goal is the squat.
What makes it different?
Progressive loading and low rep ranges with squat as the named priority lift.
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.
Difficulty
Best for advanced lifters
- Strong foundation of squat skills and experience
- Progress your performance under the bar
Schedule
2 training splits available
- 5 days: 3 lower / 2 upper
- 4 days: 2 lower / 2 upper
Training split
16 weeks, in 4 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Lower body
- Rest
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
