Squat Focus Day
(Week 8, Strength Forge)Day Overview
This session emphasizes maximal strength development in the squat, supporting muscle growth and addressing weak points. The workout begins with a heavy squat to prime the central nervous system, followed by accessory movements that reinforce squat mechanics, posterior chain strength, and muscular balance. The exercises are arranged to maximize intensity within the 90-minute window, with a focus on low reps and high load to promote strength gains, while accessory work supports muscle hypertrophy and weak point correction. Rest periods are managed to maintain high intensity, and the session concludes with targeted accessory work to support overall squat performance.
Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 4 sets of 3-5 reps at an RPE of 8-9, focusing on maximal load while maintaining proper form. Rest 3-4 minutes between sets to allow full recovery for each heavy effort. Use a high bar or low bar position based on your comfort and biomechanics. Incrementally increase the weight each week by 2.5-5% to promote progressive overload, respecting fatigue and form. Prioritize explosive drive out of the hole and controlled descent to maximize strength development.
Working Sets:
4
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• Front Squat
Hold the barbell at shoulder level in front of your body and squat to engage the quadriceps.
Prescribed Sets:
Perform 3 sets of 3-5 reps at an RPE of 8-9. Focus on upright torso and depth to reinforce squat mechanics and strengthen the quads and core. Rest 3 minutes between sets. Use this movement to improve squat stability and address weak points in core and upper back engagement. Increase weight gradually each week, maintaining strict form.
Working Sets:
3
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• Romanian Deadlift
Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.
Prescribed Sets:
Perform 3 sets of 6 reps at an RPE of 8. Focus on hip hinge mechanics, posterior chain activation, and controlled eccentric movement. Rest 2-3 minutes between sets. Use a barbell or dumbbells, and increase load gradually each week. This accessory supports hamstring and glute strength, critical for squat stability and strength.
Working Sets:
3
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• Glute Kickback Machine
To perform the glute kickback on the machine, start by adjusting the machine to fit your height. Position yourself facing the machine with your knees on the padded platform and your feet resting on the footrest. Secure your knees under the padded lever. Begin the exercise by extending one leg straight back, keeping your knee slightly bent and your foot flexed. Focus on squeezing your glutes at the top of the movement. Slowly return to the starting position without letting the weight rest completely. Repeat for the desired number of repetitions before switching to the other leg. Maintain a neutral spine throughout the movement and avoid arching your back.
Prescribed Sets:
Perform 3 sets of 10-12 reps at an RPE of 7-8. Focus on controlled movement and full contraction of glutes. Rest 1.5-2 minutes between sets. This exercise helps strengthen the glutes, addressing weak points that can limit squat power and stability.
Working Sets:
3
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• seated calf raise
seated calf raise machine
Prescribed Sets:
Perform 3 sets of 12-15 reps at an RPE of 7. Focus on full range of motion and controlled tempo. Rest 1-2 minutes between sets. Strong calves contribute to overall stability and power transfer during squats.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-10 reps at an RPE of 7-8. Maintain a neutral spine and controlled movement to strengthen the core, which is vital for squat stability and injury prevention. Rest 1.5-2 minutes between sets.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 10-12 reps at an RPE of 7. Focus on posterior chain activation and controlled movement. Rest 1.5-2 minutes between sets. This supports lower back strength, essential for heavy squatting.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 30-45 seconds per set at an RPE of 7. Focus on maintaining a neutral spine and tight core. Rest 1 minute between sets. Core stability is crucial for transferring power during squats and preventing injury.
Working Sets:
3