Squat University

Six days of squat patterns for those who worship at the altar of the squat rack. Your legs will need separate zip codes. Walking is overrated anyway.

AdvancedLong sessionsstrengthpowerbuilding
Days a week6
Exercises19
Focus3muscles

Who it's for

A 6-day advanced program with extra work for quadriceps, glutes and hamstrings: 19 exercises across 6 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

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

Day 1

Back Squat Heavy

Max effort squat

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

Day 2

Upper Push

Push work

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Lateral Raise

Day 3

Front Squat

Front squat focus

  1. 1Barbell Front Squat
  2. 2Barbell Bulgarian Split Squat
  3. 3Dumbbell Lunge

Day 4

Upper Pull

Pull work

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row

Day 5

Volume Squats

Squat volume

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

Day 6

Speed Squats

Dynamic squats

  1. 1Barbell Back Squat
  2. 2Jump Squats
  3. 3Dumbbell Lunge

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
Quadriceps40.5Excessive
Glutes33Excessive
Hamstrings18High
Back9Maintenance
Shoulders7.5Maintenance
Abs6Moderate
Lats6Maintenance
Calves4.5Maintenance
Biceps3Maintenance
Chest3Maintenance
Traps3Maintenance
Triceps3Maintenance

Similar programs

Run this program free.

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

Start training freeCompare the plans