Squat Science

Master the king of all exercises with four days of squat variations and supporting work. Your legs will grow, your strength will soar, and stairs will become your nemesis.

AdvancedLong sessionsstrengthpowerbuilding
Days a week4
Exercises17
Focus3muscles

Who it's for

A 4-day advanced program with extra work for quadriceps, glutes and hamstrings: 17 exercises across 4 sessions a week.

Focus muscles: Quadriceps, Glutes, Hamstrings. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

4 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Squat Heavy

Heavy squat work

  1. 1Barbell Back Squat
  2. 2Barbell Front Squat
  3. 3Leg Press
  4. 4Leg Extension

Day 2

Upper Body

Upper maintenance

  1. 1Barbell Bench Press
  2. 2Pull-ups
  3. 3Dumbbell Shoulder Press
  4. 4Barbell Bent-Over Row

Day 3

Squat Variations

Different squat patterns

  1. 1Barbell Back Squat
  2. 2Barbell Bulgarian Split Squat
  3. 3Dumbbell Goblet Squat
  4. 4Hack Squat

Day 4

Posterior Chain

Hamstrings and glutes

  1. 1Barbell Deadlift
  2. 2Barbell Romanian Deadlift
  3. 3Barbell Hip Thrust
  4. 4Leg Curl
  5. 5Barbell Stiff-Leg Deadlift

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Glutes28.5Excessive
Quadriceps25.5Excessive
Hamstrings21Excessive
Back12Moderate
Abs6Moderate
Lats6Maintenance
Shoulders4.5Maintenance
Biceps3Maintenance
Chest3Maintenance
Traps3Maintenance
Triceps3Maintenance

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Run this program free.

Start Squat Science in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans