Original starter · 8 weeks
Squat Strength for Lifters
Raise your front and back squat with four squat days a week, while the snatch and clean and jerk stay at moderate weights.
8weeks
4days a week
32sessions
561working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 80 | 44 | −45% |
|---|
| Total reps | 386 | 126 | −67% |
|---|
| Reps per set | 4.8 | 2.9 | −41% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
|---|
Week 1
BACK SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 5 × 5 | 72% | 03:30 |
|---|
| Power snatch · % of snatch | 5 × 2 | 60% | 02:00 |
|---|
| Snatch pull · % of snatch | 4 × 3 | 95% | 02:30 |
|---|
| Good morning | 3 × 10 | RPE 7 | 01:30 |
|---|
| Hanging leg raise | 3 × 10 | RPE 7 | 01:30 |
|---|
FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front squat · % of front squat | 5 × 4 | 70% | 03:00 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 70% | 02:00 |
|---|
| Clean pull · % of clean | 4 × 3 | 95% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 7 | 01:30 |
|---|
| Pull-up | 3 × 10 | RPE 7 | 01:30 |
|---|
PAUSE SQUAT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause back squat · 2 s pause, % of back squat | 4 × 3 | 62% | 02:30 |
|---|
| Snatch · % of snatch | 5 × 2 | 70% | 02:00 |
|---|
| Snatch deadlift · % of snatch | 4 × 3 | 100% | 02:30 |
|---|
| Back extension | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 10 | RPE 7 | 01:30 |
|---|
VOLUME SQUAT - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean · % of clean | 5 × 2 | 70% | 02:00 |
|---|
| Back squat · Backoff sets, % of back squat | 5 × 5 | 62% | 03:30 |
|---|
| Pause front squat · 3 s pause, % of front squat | 4 × 3 | 62% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 3 | 100% | 02:30 |
|---|
| Strict press | 3 × 10 | RPE 7 | 01:30 |
|---|
Week 2
BACK SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 5 × 5 | 75% | 03:30 |
|---|
| Power snatch · % of snatch | 5 × 2 | 62% | 02:00 |
|---|
| Snatch pull · % of snatch | 4 × 3 | 100% | 02:30 |
|---|
| Good morning | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 10 | RPE 7.5 | 01:30 |
|---|
FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front squat · % of front squat | 5 × 4 | 73% | 03:00 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 72% | 02:00 |
|---|
| Clean pull · % of clean | 4 × 3 | 100% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Pull-up | 3 × 10 | RPE 7.5 | 01:30 |
|---|
PAUSE SQUAT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause back squat · 2 s pause, % of back squat | 4 × 3 | 65% | 02:30 |
|---|
| Snatch · % of snatch | 5 × 2 | 72% | 02:00 |
|---|
| Snatch deadlift · % of snatch | 4 × 3 | 105% | 02:30 |
|---|
| Back extension | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
VOLUME SQUAT - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean · % of clean | 5 × 2 | 72% | 02:00 |
|---|
| Back squat · Backoff sets, % of back squat | 5 × 5 | 65% | 03:30 |
|---|
| Pause front squat · 3 s pause, % of front squat | 4 × 3 | 65% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 3 | 105% | 02:30 |
|---|
| Strict press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
Week 3
BACK SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 5 × 4 | 79% | 03:30 |
|---|
| Power snatch · % of snatch | 5 × 2 | 64% | 02:00 |
|---|
| Snatch pull · % of snatch | 4 × 3 | 105% | 02:30 |
|---|
| Good morning | 3 × 8 | RPE 8 | 01:30 |
|---|
| Hanging leg raise | 3 × 8 | RPE 8 | 01:30 |
|---|
FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front squat · % of front squat | 5 × 3 | 77% | 03:00 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 74% | 02:00 |
|---|
| Clean pull · % of clean | 4 × 3 | 105% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Pull-up | 3 × 8 | RPE 8 | 01:30 |
|---|
PAUSE SQUAT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause back squat · 2 s pause, % of back squat | 4 × 3 | 68% | 02:30 |
|---|
| Snatch · % of snatch | 5 × 2 | 74% | 02:00 |
|---|
| Snatch deadlift · % of snatch | 4 × 3 | 110% | 02:30 |
|---|
| Back extension | 3 × 8 | RPE 8 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 8 | RPE 8 | 01:30 |
|---|
VOLUME SQUAT - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean · % of clean | 5 × 2 | 74% | 02:00 |
|---|
| Back squat · Backoff sets, % of back squat | 5 × 4 | 69% | 03:30 |
|---|
| Pause front squat · 3 s pause, % of front squat | 4 × 3 | 68% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 3 | 110% | 02:30 |
|---|
| Strict press | 3 × 8 | RPE 8 | 01:30 |
|---|
Week 4
BACK SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 3 × 5 | 65% | 03:30 |
|---|
| Power snatch · % of snatch | 3 × 2 | 55% | 02:00 |
|---|
| Snatch pull · % of snatch | 3 × 3 | 85% | 02:30 |
|---|
| Good morning | 2 × 10 | RPE 6 | 01:30 |
|---|
| Hanging leg raise | 2 × 10 | RPE 6 | 01:30 |
|---|
FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front squat · % of front squat | 3 × 4 | 63% | 03:00 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 2 | 65% | 02:00 |
|---|
| Clean pull · % of clean | 3 × 3 | 85% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 8 | RPE 6 | 01:30 |
|---|
| Pull-up | 2 × 10 | RPE 6 | 01:30 |
|---|
PAUSE SQUAT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause back squat · 2 s pause, % of back squat | 3 × 3 | 58% | 02:30 |
|---|
| Snatch · % of snatch | 3 × 2 | 65% | 02:00 |
|---|
| Snatch deadlift · % of snatch | 3 × 3 | 90% | 02:30 |
|---|
| Back extension | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 10 | RPE 6 | 01:30 |
|---|
VOLUME SQUAT - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean · % of clean | 3 × 2 | 65% | 02:00 |
|---|
| Back squat · Backoff sets, % of back squat | 3 × 5 | 55% | 03:30 |
|---|
| Pause front squat · 3 s pause, % of front squat | 3 × 3 | 58% | 02:30 |
|---|
| Clean deadlift · % of clean | 3 × 3 | 90% | 02:30 |
|---|
| Strict press | 2 × 10 | RPE 6 | 01:30 |
|---|
Week 5
BACK SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 5 × 3 | 83% | 03:30 |
|---|
| Power snatch · % of snatch | 5 × 1 | 66% | 02:00 |
|---|
| Snatch pull · % of snatch | 4 × 2 | 105% | 02:30 |
|---|
| Good morning | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 8 | RPE 7.5 | 01:30 |
|---|
FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front squat · % of front squat | 5 × 3 | 80% | 03:00 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 1 | 76% | 02:00 |
|---|
| Clean pull · % of clean | 4 × 2 | 105% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8 | RPE 8 | 01:30 |
|---|
| Pull-up | 3 × 8 | RPE 7.5 | 01:30 |
|---|
PAUSE SQUAT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause back squat · 2 s pause, % of back squat | 4 × 2 | 72% | 02:30 |
|---|
| Snatch · % of snatch | 5 × 1 | 76% | 02:00 |
|---|
| Snatch deadlift · % of snatch | 4 × 2 | 110% | 02:30 |
|---|
| Back extension | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 8 | RPE 7.5 | 01:30 |
|---|
VOLUME SQUAT - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean · % of clean | 5 × 1 | 76% | 02:00 |
|---|
| Back squat · Backoff sets, % of back squat | 5 × 3 | 73% | 03:30 |
|---|
| Pause front squat · 3 s pause, % of front squat | 4 × 2 | 72% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 2 | 110% | 02:30 |
|---|
| Strict press | 3 × 8 | RPE 7.5 | 01:30 |
|---|
Week 6
BACK SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 3 | 87% | 03:30 |
|---|
| Power snatch · % of snatch | 5 × 1 | 68% | 02:00 |
|---|
| Snatch pull · % of snatch | 4 × 2 | 110% | 02:30 |
|---|
| Good morning | 3 × 8 | RPE 8 | 01:30 |
|---|
| Hanging leg raise | 3 × 8 | RPE 8 | 01:30 |
|---|
FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front squat · % of front squat | 4 × 2 | 85% | 03:00 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 1 | 78% | 02:00 |
|---|
| Clean pull · % of clean | 4 × 2 | 110% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 6 | RPE 8 | 01:30 |
|---|
| Pull-up | 3 × 8 | RPE 8 | 01:30 |
|---|
PAUSE SQUAT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause back squat · 2 s pause, % of back squat | 4 × 2 | 75% | 02:30 |
|---|
| Snatch · % of snatch | 5 × 1 | 78% | 02:00 |
|---|
| Snatch deadlift · % of snatch | 4 × 2 | 115% | 02:30 |
|---|
| Back extension | 3 × 8 | RPE 8 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 8 | RPE 8 | 01:30 |
|---|
VOLUME SQUAT - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean · % of clean | 5 × 1 | 78% | 02:00 |
|---|
| Back squat · Backoff sets, % of back squat | 4 × 3 | 77% | 03:30 |
|---|
| Pause front squat · 3 s pause, % of front squat | 4 × 2 | 75% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 2 | 115% | 02:30 |
|---|
| Strict press | 3 × 8 | RPE 8 | 01:30 |
|---|
Week 7
BACK SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 2 | 90% | 03:30 |
|---|
| Power snatch · % of snatch | 4 × 1 | 70% | 02:00 |
|---|
| Snatch pull · % of snatch | 3 × 2 | 110% | 02:30 |
|---|
| Good morning | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 6 | RPE 8.5 | 01:30 |
|---|
FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front squat · % of front squat | 4 × 2 | 88% | 03:00 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 80% | 02:00 |
|---|
| Clean pull · % of clean | 3 × 2 | 110% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Pull-up | 3 × 6 | RPE 8.5 | 01:30 |
|---|
PAUSE SQUAT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause back squat · 2 s pause, % of back squat | 3 × 2 | 78% | 02:30 |
|---|
| Snatch · % of snatch | 4 × 1 | 80% | 02:00 |
|---|
| Snatch deadlift · % of snatch | 3 × 2 | 115% | 02:30 |
|---|
| Back extension | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 6 | RPE 8.5 | 01:30 |
|---|
VOLUME SQUAT - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean · % of clean | 4 × 1 | 80% | 02:00 |
|---|
| Back squat · Backoff sets, % of back squat | 4 × 2 | 80% | 03:30 |
|---|
| Pause front squat · 3 s pause, % of front squat | 3 × 2 | 78% | 02:30 |
|---|
| Clean deadlift · % of clean | 3 × 2 | 115% | 02:30 |
|---|
| Strict press | 3 × 6 | RPE 8.5 | 01:30 |
|---|
Week 8
BACK SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 2 × 1 | 95% | 03:30 |
|---|
| Power snatch · % of snatch | 3 × 1 | 60% | 02:00 |
|---|
| Snatch pull · % of snatch | 2 × 2 | 90% | 02:30 |
|---|
| Good morning | 2 × 6 | RPE 6 | 01:30 |
|---|
| Hanging leg raise | 2 × 6 | RPE 6 | 01:30 |
|---|
FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front squat · % of front squat | 2 × 1 | 95% | 03:00 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 70% | 02:00 |
|---|
| Clean pull · % of clean | 2 × 2 | 90% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 6 | RPE 6 | 01:30 |
|---|
| Pull-up | 2 × 6 | RPE 6 | 01:30 |
|---|
PAUSE SQUAT - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pause back squat · 2 s pause, % of back squat | 2 × 2 | 60% | 02:30 |
|---|
| Snatch · % of snatch | 3 × 1 | 70% | 02:00 |
|---|
| Snatch deadlift · % of snatch | 2 × 2 | 95% | 02:30 |
|---|
| Back extension | 2 × 6 | RPE 6 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 6 | RPE 6 | 01:30 |
|---|
VOLUME SQUAT - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean · % of clean | 3 × 1 | 70% | 02:00 |
|---|
| Back squat · Backoff sets, % of back squat | 2 × 1 | 85% | 03:30 |
|---|
| Pause front squat · 3 s pause, % of front squat | 2 × 2 | 60% | 02:30 |
|---|
| Clean deadlift · % of clean | 2 × 2 | 95% | 02:30 |
|---|
| Strict press | 2 × 6 | RPE 6 | 01:30 |
|---|