{"id":20360,"date":"2023-10-31T16:21:03","date_gmt":"2023-10-31T20:21:03","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=20360"},"modified":"2023-10-31T16:21:08","modified_gmt":"2023-10-31T20:21:08","slug":"12-week-squat-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-squat-program-with-pdf","title":{"rendered":"12 Week Squat Program to Increase Your 1RM (with PDF)"},"content":{"rendered":"\n<p>I&#8217;ve designed an easy-to-follow and effective squat workout routine that can help you scale your squatting ability to the next level and build jacked legs.<\/p>\n\n\n\n<p>Whether you&#8217;re a powerlifter or a bodybuilder, try this 12-week squat program to level up your strength.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Overview<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Duration<\/td><td>12 Weeks<\/td><\/tr><tr><td>Exercise Focus<\/td><td>Squat (Powerlift)<\/td><\/tr><tr><td>Sessions\/Week<\/td><td>Two<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Equipment Needed<\/td><td>Knee Straps\/Compressor, Gym Belt<\/td><\/tr><tr><td>Goal<\/td><td>Increase Squatting Ability<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Week Squat Workout Routine to Progress Your 1RM<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Squat-Workout-Routine.jpg\" alt=\"Squat Workout Routine\" class=\"wp-image-20374\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Squat-Workout-Routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Squat-Workout-Routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Squat-Workout-Routine-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>In this program, you\u2019ll do squat twice a week. On your first day, you\u2019ll focus on strength (heavyweight sets), and on the other day, you\u2019ll lift (moderate weight) to <a href=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15494\" rel=\"noreferrer noopener\"><strong>build firm legs<\/strong><\/a> and progress your strength.<\/p>\n\n\n\n<p><strong>Warm-up Exercises:<\/strong> Pick any two to three exercises and do them for 10 minutes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=9a3awO81tUM\" target=\"_blank\" rel=\"noreferrer noopener\">Lower Body Foam Rolling<\/a><\/li>\n\n\n\n<li>5-minutes on the stationary bike (Low intensity)<\/li>\n\n\n\n<li>5-minute Incline Treadmill Walk<\/li>\n\n\n\n<li>Perform bodyweight deep squat 3 sets of 8-10 reps (five-second pause per rep)<\/li>\n<\/ul>\n\n\n\n<p><strong>Weight You Can Lift:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round 1<\/strong>\u2013 40% of your one-rep max, 2-min rest.<\/li>\n\n\n\n<li><strong>Round 2 \u2013<\/strong>&nbsp;60% of your 1RM, 3-min rest.<\/li>\n\n\n\n<li><strong>Round 3 \u2013<\/strong> 70-80 % of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 4 \u2013<\/strong>&nbsp;80-90% of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 5 <\/strong>&#8211; One rep max, 4 minute rest<\/li>\n<\/ul>\n\n\n\n<p><strong>Sessions\/Week:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday and Thursday or Tuesday or Friday<\/li>\n<\/ul>\n\n\n\n<p><strong>Weight Increment:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increase 2-5% weight every subsequent week.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>DB Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6<\/td><td>Leg Extension (One set to failure)<\/td><\/tr><tr><td>4<\/td><td>1 x  2-4<\/td><td>Romanian Deadlift (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Front Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Landmine Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Split Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Sumo Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Single-Leg Press (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Reverse Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>1 x  2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Pin Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>DB Deficit Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=FIuGarJOyGk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=FIuGarJOyGk\" rel=\"noreferrer noopener\">SM Sumo Squat<\/a><\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Front Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#9_Dumbbell_Curtsy_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Curtsy Lunges<\/a> (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Leg Extension (2 sets x 20 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x  2-4<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-compound-glute-exercises-for-bigger-glutes\" target=\"_blank\" data-type=\"post\" data-id=\"4520\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a> (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Pistol Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>DB Lateral Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Zercher Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Hack Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>3 x 6-8<\/td><td>Step-up (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Bulgarian Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x  2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Horizontal Leg Press<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td><strong><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#9_Barbell_Hack_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#9_Barbell_Hack_Squat\" rel=\"noreferrer noopener\">Barbell Hack Squat<\/a><\/strong><\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Box Squat<\/td><td>4 x 5-10<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 5<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>DB Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>3 x 6-8<\/td><td>Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>3 x 4-6<\/td><td>Leg Extension (One set to failure)<\/td><\/tr><tr><td>4<\/td><td>2 x  2-4<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a> (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Front Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Landmine Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Barbell Split Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Sumo Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Single-Leg Press (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Reverse Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Pin Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>DB Deficit Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>SM Sumo Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 7<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 10-12<\/td><td>Front Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 8-10<\/td><td>Curtsy Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 6-8<\/td><td>Leg Extension (2 sets x 20 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x  4-6<\/td><td>Barbell Hip Thrust (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Pistol Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>DB Lateral Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Zercher Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 8<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Hack Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Step-up (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Bulgarian Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x  2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>5<\/td><td>3 x 1<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Horizontal Leg Press<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Hack Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Box Squat<\/td><td>4 x 5-10<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 9<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 10-12<\/td><td>DB Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 8-10<\/td><td>Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>3 x 6-8<\/td><td>Leg Extension (One set to failure)<\/td><\/tr><tr><td>4<\/td><td>3 x  4-6<\/td><td>Romanian Deadlift (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Front Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Landmine Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Barbell Split Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 10<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Sumo Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8<\/td><td>Single-Leg Press (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6<\/td><td>Reverse Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>5<\/td><td>4 x 1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Pin Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>DB Deficit Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>SM Sumo Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 11<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Front Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Curtsy Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Leg Extension (2 sets x 20 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x  2-4<\/td><td>Barbell Hip Thrust (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Pistol Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>DB Lateral Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Zercher Squat<\/td><td>4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 12<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Hack Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8<\/td><td>Step-up (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6<\/td><td>Bulgarian Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x  2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>5<\/td><td>5 x 1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Horizontal Leg Press<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Hack Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Box Squat<\/td><td>4 x 5-10<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Much Weight Should You Increase Every Week?<\/strong><\/h2>\n\n\n\n<p>This is how you can progressively increase weight and set your new squat personal record (PR).<\/p>\n\n\n\n<p>Here, I\u2019ve taken an example of a person who lifts 100 kg and wants to progress his squat.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Weeks<\/th><th>Increase Weight (Approx)<\/th><th>1RM<\/th><\/tr><\/thead><tbody><tr><td>Week 1<\/td><td>0<\/td><td>100<\/td><\/tr><tr><td>Week 2<\/td><td>1<\/td><td>101<\/td><\/tr><tr><td>Week 3<\/td><td>1<\/td><td>102<\/td><\/tr><tr><td>Week 4<\/td><td>1.5<\/td><td>103.5<\/td><\/tr><tr><td>Week 5<\/td><td>1.5<\/td><td>105<\/td><\/tr><tr><td>Week 6<\/td><td>2<\/td><td>107<\/td><\/tr><tr><td>Week 7<\/td><td>2<\/td><td>109<\/td><\/tr><tr><td>Week 8<\/td><td>2<\/td><td>111<\/td><\/tr><tr><td>Week 9<\/td><td>2<\/td><td>113<\/td><\/tr><tr><td>Week 9<\/td><td>2<\/td><td>115<\/td><\/tr><tr><td>Week 10<\/td><td>2<\/td><td>117<\/td><\/tr><tr><td>Week 11<\/td><td>2<\/td><td>119<\/td><\/tr><tr><td>Week 12<\/td><td>1<\/td><td>120<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This is how you can increase your squat from 100 to 120 kg or 20% in 12 weeks.<\/p>\n\n\n\n<p>Some people may be able to lift more weight after 12 weeks of the program, and some may find it difficult to increase any weight.<\/p>\n\n\n\n<p>Increasing weight primarily depends on how consistently you follow the program, how much time you allow your muscles to recover, and how you feed your muscles the optimum nutrition.<\/p>\n\n\n\n<p>If you focus on everything properly, you\u2019ll be able to break your old PR and set a new one.<\/p>\n\n\n\n<p><strong>Please note:\u00a0<\/strong>You should not use this program if you have any injury. Consult a professional before starting this program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Powerlifting Squat Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-fd3aa9e6-4545-49b5-85a2-dbacce880bc1\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/12-Week-Squat-Workout-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week-Squat-Workout-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/12-Week-Squat-Workout-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-fd3aa9e6-4545-49b5-85a2-dbacce880bc1\" download>Download<\/a><\/div>\n\n\n\n<p>If you&#8217;ve followed the Russian and Hatch squat programs, this is also worth trying.<\/p>\n\n\n\n<p><strong>Helpful Resources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits\" data-type=\"post\" data-id=\"1766\" target=\"_blank\" rel=\"noreferrer noopener\">20 Types of Bodyweight Squats<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations\" target=\"_blank\" data-type=\"post\" data-id=\"7828\" rel=\"noreferrer noopener\">13 Best Barbell Squat Variations<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations\" target=\"_blank\" data-type=\"post\" data-id=\"8263\" rel=\"noreferrer noopener\">16 Best Dumbbell Squats to Train Your Legs<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Maximize Your Bench Press with this program.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf\" data-type=\"post\" data-id=\"15381\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Bench Press Program to Progress Your 1RM (w\/PDF)<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an easy-to-follow and effective squat workout routine that can help you scale your squatting ability to the next level and build jacked legs. Whether you&#8217;re a powerlifter or a bodybuilder, try this 12-week squat program to level up your strength. Program Overview Duration 12 Weeks Exercise Focus Squat (Powerlift) Sessions\/Week Two Workout Level &#8230; <a title=\"12 Week Squat Program to Increase Your 1RM (with PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-squat-program-with-pdf\" aria-label=\"Read more about 12 Week Squat Program to Increase Your 1RM (with PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":20373,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[391],"tags":[386,493],"class_list":["post-20360","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-powerlifting","tag-powerlifting","tag-squat"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20360","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=20360"}],"version-history":[{"count":26,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20360\/revisions"}],"predecessor-version":[{"id":20389,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20360\/revisions\/20389"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/20373"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=20360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=20360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=20360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}