Intro: 

When I have done strength programs focused on improving a specific movement or lift, I have had to program the days in between to match my other fitness goals. Below you will find a comprehensive 6-week program focused on making your life a little easier while improving your back squat and overall fitness. 

Squat Days:

Pick a one rep max to start your six-week training. Do not change it. Take your one rep max times the percentage to derive the weight to use for the prescribed sets and reps. A rest day should always be between weeks after the last squat day. Pick one other rest day per week. 

Non-Squat Days:

These days are intended to be high-intensity workouts incorporating elements from several sports and types of exercise that do not take away from improving your squat. There are RX options, and scaled options will look like this (65/35). Scale as needed to ensure property intensity in each workout, but do not exceed the RX weights or repetitions. 

  • Week 1: 

    • Back squats - 6×2 @ 50% / 60% / 75% / 80% / 80% / 80%

    • 20-minute AMRAP (as many rounds as possible):

      • 8 Toes-to-Bars (*Sit-ups)

      • 10 Dumbbell Hang Clean-and-Jerks  - 50lbs Male/35lbs Female (*​35/25)

      • 14/12 Calorie row/bike/ski

    • Back squats - 1×5,5,4,4,3,3 - On the sets of 5 repetitions, perform your Squats at 60% of your max. For the sets of 4 repetitions, do 65% of your max. For the sets of three, do 75% of your max. These percentages stay the same for the entire six-week plan.

    • Rest 

    • Back squats – 6×2 @ 65% /65% /75% /75% /80% /80%

    • EMOM (every minute on the minute) x 30 minutes total:

      • Even Minute Row/Bike/Ski 

      • Odd Minute Burpees

    • Rest

  • Week 2: 

    • Back squats - 6×2 @ 50% / 60% / 70% / 85% / 85% / 85%

    • 20-minute AMRAP:

      • 9 Pull-ups (jumping pull-ups, negative pull-ups)

      • 9 Power Cleans 135/95lb (95/65lb)

      • 9 Kettlebell Swings 70/53lb (53/35)

      • 9 Toes-to-bar (Sit-ups) 

      • 9 Push Press 115/75lb (65/45)

      • 9 Burpees

    • Back squats - 1×5,5,4,4,3,3 - On the sets of 5 repetitions, perform your Squats at 60% of your max. For the sets of 4 repetitions, do 65% of your max. For the sets of three, do 75% of your max. These percentages stay the same for the entire six-week plan.

    • Rest

    • Back squats - 6×5 @ 70% /75% /75% /80% /80% /80%

    • 5 Rounds for time:

      • 10 Box Jumps 

      • 8 Kettlebell Deadlifts 70lbs/53lb  (53/35)

      • 6 Kettlebell Swings 70lbs/53lb  (53/35)

      • 25 Calorie Row/Bike/Ski 

    • Rest

  • Week 3: 

    • Back squats - 6×2 @ 55% / 65% / 70% / 80% / 80% / 80%

    • For time - Men use 50-lbs(35-lbs) dumbbells and 24-in. Box. Women use 35lbs(20lbs) dumbbells and 20-in. Box. Time cap 20 mins:

      • 10 dumbbell snatches

      • 15 burpee box jump-overs (box steps-ups)

      • 20 dumbbell snatches

      • 15 burpee box jump-overs

      • 30 dumbbell snatches

      • 15 burpee box jump-overs

      • 40 dumbbell snatches

      • 15 burpee box jump-overs

      • 50 dumbbell snatches

      • 15 burpee box jump-overs

    • Back squats - 1×5,5,4,4,3,3 - On the sets of 5 repetitions, perform your Squats at 60% of your max. For the sets of 4 repetitions, do 65% of your max. For the sets of three, do 75% of your max. These percentages stay the same for the entire six-week plan.

    • Rest

    • Back squats -Week 3 - 6×2 @ 70% /75% /75% /80% /80% /80%

    • 5 rounds for time:

      • 400m run

      • 30 Box Step-ups 24in/20in Box

      • 30 Wall Ball Shots 20lbs/14lbs (14/8)

    • Rest

  • Week 4:

    • Back squats - 6×2 @ 55% / 65% / 75% / 85% / 85% / 90%

    • 15-minute EMOM:

      • Every minute on the minute, for 15 minutes, complete:

      • Minute 1: 5 Power Cleans 95lbs/65lbs (65lbs/45lbs)

      • Minute 2: 5 Overhead Press 95lbs/65lbs (65lbs/45lbs)

      • Minute 3: 15 Pushups

    • Back squats - 1×5,5,4,4,3,3 - On the sets of 5 repetitions, perform your Squats at 60% of your max. For the sets of 4 repetitions, do 65% of your max. For the sets of three, do 75% of your max. These percentages stay the same for the entire six-week plan.

    • Rest

    • Back squat - 4×4 @77.5% /80% /80% /90%

    • 30-Minute AMRAP:

      • 400m run

      • 6 Handstand Push Ups

      • 8 Overhead Squats 135lbs/95lbs (95lbs/65lbs)

      • 12 Sit Ups

    • Rest

  • Week 5: 

    • Back squats - 6×2 @ 65% / 65% / 70% / 80% / 90% / 95%

    • 20 Minute-AMRAP

      • 5 Pull-ups

      • 10 Push-ups

      • 15 Push-ups 

    • Back squats - 1×5,5,4,4,3,3 - On the sets of 5 repetitions, perform your Squats at 60% of your max. For the sets of 4 repetitions, do 65% of your max. For the sets of three, do 75% of your max. These percentages stay the same for the entire six-week plan.

    • Rest

    • Back squats - Week 5  6×2 @ 80%

    • 25 Minute-EMOM (Pick weights you can do 20 times unbroken when fresh) 

      • Min 1: Max Hang Power Snatch 

      • Min 2: Max DB Step Ups Each Side (20″ box)

      • Min 3: Max Romanian Deadlifts 

      • Min 5: Row, Ski or Bike 

      • Min 6 Rest

    • Rest

  • Week 6:

    • Back squats -  6×1 - @ 50% / 65% / 75% / 85% / 92.5% / 100%

    • 20-minute AMRAP:

      • 500m row/bike/ski

      • 15 kettlebell swings 53/35lbs

      • 30 double unders (60 Singles) 

    • Back squats - 1×5,5,4,4,3,3 - On the sets of 5 repetitions, perform your Squats at 60% of your max. For the sets of 4 repetitions, do 65% of your max. For the sets of three, do 75% of your max. These percentages stay the same for the entire six-week plan.

    • REST

    • REST

    • Back squat - 2×1 @ 110% & 105%

    • 15-minute AMRAP:

      • Minute 1 – 20 Push-ups

      • Minute 2 – 20 Sit-ups

      • Minute 3 – 10 Handstand push-ups

When you are done let us know how you did at Tom@clockworkfit.com and don’t forget to send a photo!