Candito 9 Week Squat Program | Week 1

Summary by Krater

The creator demonstrates day one of a 9-week squat program, performing low-bar squats, leg curls, and leg presses, and discusses workout programming and progression.

From the video

Answers: How do I structure day one of a 9-week squat program?

• Squat programming
• Pin squats
• Pause squats
• Leg accessories

Exercises

• barbell back squat · barbell · 3x3
• pin squat · barbell · 1x8
• lying leg curl · machine · 3x20
• leg press · machine · 3x20
• pause squat · barbell · 3x3

What it concludes

• Doing accessory work five times a week adds up tremendously by putting muscle mass on the legs and practicing competition lifts.
• High frequency allows you to do both accessory work and skill practice without repeating the exact same stimulus over and over.
• This 9-week program is the hardest yet best squat program the creator has ever made.