Squat week 1 - 3

To increase your squat lift use the following protocol.

Go heavy on your lifts and aim for 2 rest days between lift days.

Combine these lift sets with lower intensity workouts during the week.

Week 1

Day 1 + 3

Back Squat 6 reps 2 sets

Front Squat 1 rep 6 sets

Glute Ham Raise (weighted) 6 reps 8 sets

Day 2

Back Squat 6 reps 3 sets

Pull Up 6 reps 2 sets

Glute Ham Raise 20 reps 1 set

Week 2

Day 1 + 3

Back Squat 6 reps 4 sets

Pull Up 5 reps 2 sets, 1 rep 3 sets

Back Extension 20 reps 1 set

Day 2

Back Squat 6 reps 2 sets

Front Squat 2 reps 6 sets

Glute Ham Raise (weighted) 6 reps 8 sets

Week 3

Day 1 + 3

Back Squat 6 reps 2 sets

Front Squat 3 reps 6 sets

Glute Ham Raise (weighted) 6 reps 8 sets

Day 2

Back Squat 6 reps 6 sets

Pull Ups 4 reps 2 sets, 2 reps 3 sets

Glute Ham Raise 20 reps 1 set