3 day Back Squat Base Building Template (6 Weeks)

This squat program is set up as a base building phase in which the focus lies on hypertrophy & strength building at relatively high volume. The program has weekly undulations in both reps and exercise selection and follows more of a linear progression over the weeks, initially by progressing both volume & intensity and later mainly intensity. Additionally, workout 3 follows a triphasic structure by starting with an eccentric & isometric focus and finishing with a concentric focus.

The program can be used as a standalone squat program on top of other training like Crossfit, or olympic weightlifting or can be integrated into a more classic strength program of which an example can be found below. Due to the volume and structure of the program, it is most suitable to be used during more general preparation phases or purely for increasing muscle mass. It would probably not be suitable when sport-specific intensity is high.

Download the interactive template from Google Drive by clicking on this link.

Or click the button below to download a pdf version of the 6-week Back Squat Base building template.