If you’re looking to build muscle quickly and are short on time, you must include squats in your lifting program. This movement is a staple in programming whether it’s Powerlifting, Weightlifting, Strongman or CrossFit. It truly is the backbone of every good strength program.
Should you be new blood in the lifting game or are a bit more experienced, the squat programs below will not only challenge you mentally but physically as well. Get ready to grow stronger because you’ll have no choice if using these programs correctly.
Note: The programs below are ranked by experience level and not by the overall best program. All of these programs are intended to make you a stronger lifter. There is no one program that works best for all lifters. Work hard, squat deep, and you’ll see results.
1) StrongLifts 5×5
- Who is this program intended for?
Beginner/Intermediate Level Lifters who want to get stronger using compound movements such as the back squat, bench press, deadlift, overhead press and barbell row. - How long is this program?
The 5×5 program length is not set in stone. You start light and add 5 lbs. to your lifts each week. When you fail to hit 5×5 for three weeks in a row, lower the weight by 10% and keep moving forward. Answer is the program lasts as long as you want it too. My answer to you is to not stop as long as you are making gains. - How many days per week will I be lifting?
3 days per week. - Where can I find out more information about this program?
Go to the StrongLifts website. You’ll find out all you need to know. - Can I still do (insert activity here. i.e. CrossFit, Football, etc.) when using this program?
Yes. This program is a perfect compliment to your sport. However, if you are currently following a strength and conditioning program in your sport, check with your coach first. By performing power movements in practice and training daily on top of this program, you’ll gain nothing but sore muscle and a lack of energy.
2) Jim Wendler’s 5/3/1
- Who is this program intended for?
Beginner/Intermediate Level Lifters who want to get stronger using compound movements such as the back squat, bench press, deadlift and overhead press. - How long is this program?
Like 5×5, the program length is not set in stone. You begin at 90% of your 1 rep max and add 10 lbs. per 4 week cycle for lower body lifts that include the deadlift and back squat. Add 5 lbs. per 4 week cycle for upper body lifts that include the bench press and the overhead press. My answer to you is to not stop as long as you are making gains. - How many days per week will I be lifting?
2 to 4 days per week. Wendler has a number of templates you can use in his books. - Where can I find out more information about this program?
First, read my reviews of his books here and here. This will steer you in the right direction. - Can I still do (insert activity here. i.e. CrossFit, Football, etc.) when using this program?
Yes. This program is a perfect compliment to your sport. However, if you are currently following a strength and conditioning program in your sport, check with your coach first. By performing power movements in practice and training daily on top of this program, you’ll gain nothing but sore muscle and a lack of energy.
3) Texas Method
- Who is this program intended for?
Intermediate level lifters who want to get stronger using compound movements such as the back squat, bench press, deadlift and overhead press. - How long is this program?
The longer the better. It’s up to you. Just stick with the program and let the gains begin. - How many days per week will I be lifting?
3 days per week. - Where can I find out more information about this program?
Check out the Texas Method program webpage. - Can I still do (insert activity here. i.e. CrossFit, Football, etc.) when using this program?
Yes. This program is a perfect compliment to your sport. However, if you are currently following a strength and conditioning program in your sport, check with your coach first. By performing power movements in practice and training daily on top of this program, you’ll gain nothing but sore muscle and a lack of energy.
- Who is this program intended for?
Intermediate level lifters. Your focus is purely on the back squat and front squat. Since weights are based on the percentage of your 1 rep maxes it is best to shy away from here if you are fairly new to lifting. You’ll make faster progress with programs more linear in nature such as 5×5 and 5/3/1.
Note: I found success on this program replacing the back squat with push press and front squat with shoulder press. You can a have solid lifting program that is 4 days per week (2 days squatting, 2 days pressing) and make some serious strength gains.
- How long is this program?
12 weeks - How many days per week will I be lifting?
2 days per week – Back Squats and Front Squats on both days. - Where can I find out more information about this program?
Check out my review of the Hatch program. - Can I still do (insert activity here. i.e. CrossFit, Football, etc.) when using this program?
This program won’t necessarily destroy you but if you are in midseason I would attempt something with a little less volume. A typical lifting day has you performing 30-50 reps of good ol’ fashioned squatting.
5) Russian Squat Program
- Who is this program intended for?
Intermediate level lifters. Your focus is purely on the back squat or front squat, whichever you decide to undertake. Since weights are based on the percentage of your 1 rep maxes it is best to shy away from here if you are fairly new to lifting. You’ll make faster progress with programs more linear in nature such as 5×5 and 5/3/1.
Note: You can also use this program for bench press and deadlift.
- How long is this program?
6 weeks - How many days per week will I be lifting?
3 days per week. - Where can I find out more information about this program?
You can check here and then fill in your 1 rep max using the calculator. - Can I still do (insert activity here. i.e. CrossFit, Football, etc.) when using this program?
This program won’t necessarily destroy you but if you are in midseason I would attempt something with a little less volume. Experienced CrossFitters should be fine using this program.
So there you have it, five of Jacked and Strong’s top 10 squat programs. I’ll be back next week with the other five. If you completed one or more of these programs in the past or you will be completing in the future, tell us about your success on the programs in the comments below.
