The Squat Program That Gives 100lbs in 10 Weeks

Summary by Krater

Alex Bromley reviews a 10-week squat program that added up to 100 pounds to three different lifters' squats, detailing the programming principles, volume and intensity progression, and exercise selection.

From the video

Answers: How do you program a 10-week squat routine to add 100 pounds to your squat?

• Squat programming
• Volume and intensity progression
• Squat strength and depth
• Squat and deadlift integration
• Accessory movements for squatting

Exercises

• squat · barbell · 3x5 to 1x3
• front squat · barbell · 3x10 to 3x10
• deadlift · barbell · max 5 to 1 rep max
• good morning · barbell · 3x8 to 3x8
• leg press · machine · 3x12 to 4x10
• hamstring curl · machine · 3x15 to 4x10
• back extension · machine · 3x12 to 4x10
• lunge · bodyweight · 4x12 to 4x10

What it concludes

• A 10-week blended squat and deadlift program with squat emphasis successfully added 100 pounds to three lifters' squats.
• Focusing on a 1-upper and 1-lower split for primary progression works significantly better than spreading focus across multiple lifts.
• Alternating volume and intensity days for squatting allows continuous weight progression without hindering recovery.
• Front squats serve as an effective developmental movement to improve squat depth and upright posture for lifters with longer torsos.