12-week powerlifting squats program

[GavinParkPT]

Here's a comprehensive 12-week powerlifting squat program designed to help you increase your squat strength and overall performance:

Weeks 1-4: Hypertrophy Phase
Day 1: Heavy Squats
Squats: 4 sets of 8-10 reps at 70-75% of your 1RM
Leg Press: 3 sets of 10-12 reps
Bulgarian Split Squats: 3 sets of 10-12 reps per leg
Calf Raises: 3 sets of 15-20 reps

Day 2: Squat Accessory Work
Front Squats: 3 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 10-12 reps
Lunges: 3 sets of 12-15 reps per leg
Seated Calf Raises: 3 sets of 15-20 reps

Weeks 5-8: Strength Phase
Day 1: Heavy Squats
Squats: 5 sets of 5 reps at 75-85% of your 1RM
Hack Squats: 4 sets of 6-8 reps
Step-Ups: 3 sets of 8-10 reps per leg
Standing Calf Raises: 4 sets of 10-12 reps

Day 2: Squat Accessory Work
Front Squats: 4 sets of 6-8 reps
Romanian Deadlifts: 4 sets of 8-10 reps
Walking Lunges: 3 sets of 10-12 reps per leg
Donkey Calf Raises: 3 sets of 15-20 reps

Weeks 9-12: Peaking Phase
Day 1: Heavy Squats
Squats: 5 sets of 3 reps at 85-90% of your 1RM
Leg Press: 3 sets of 6-8 reps
Bulgarian Split Squats: 3 sets of 6-8 reps per leg
Calf Raises: 3 sets of 12-15 reps

Day 2: Squat Accessory Work
Front Squats: 3 sets of 4-6 reps
Romanian Deadlifts: 3 sets of 6-8 reps
Lunges: 3 sets of 8-10 reps per leg
Seated Calf Raises: 3 sets of 12-15 reps

Additional Tips:
Warm-Up: Always start with a proper warm-up, including dynamic stretches and light cardio.

Form: Focus on maintaining proper form to prevent injuries and ensure effective workouts.

Rest: Get adequate rest between sets (2-3 minutes for heavy sets, 1-2 minutes for accessory work) and ensure you have rest days between heavy lifting sessions.

Nutrition: A diet rich in protein and other essential nutrients will support muscle growth and recovery.

Progression: Gradually increase the weight you lift as your strength improves to continue challenging your muscles.