Top 10 Squat Programs – Part II of II

Top 10 Squat Programs – Part II of II

Last week I brought to you five of Jacked & Strong’s top ten squat programs to best build strength and muscle.  Whether you are looking to increase your one rep max or overall muscle endurance taking on a squat program will help get you there faster.  To finish up our top 10 list, I am listing some of the best intermediate programs out there.  Beginners stay away.  Come back to this page once you’ve depleted your newbie gains and you’re ready for a great challenge.

Note: The programs below are ranked in no specific order.  All of these programs have a place in your training and all 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.

6)  7/13 Squat Program

  • Who is this program intended for?
    Intermediate Level Lifters who want to increase their max on the front squat.
  •  How long is this program?
    The 7/13 squat program is 10 weeks in length.    At the end of the program be prepared to test your 1RM on the front and back squat.
  • How many days per week will I be lifting?
    3 days per week.
  • Where can I find out more information about this program?
    Read my review to learn more about the program.
  • Can I still do (insert activity here. i.e. CrossFit, Football, etc.) when using this program?
    This is more of an offseason program as it will work your body pretty hard.  If you’re a CrossFitter, it may take a toll on you physically but there are ways around it  like avoiding a squat strength session at your box and subbing for another movement.  Trust me, the end results are worth it.  Your front squat will thank you later.

7)  Squat Everydaybarbellsquat3

  • Who is this program intended for?
    Intermediate Level Lifters who want to increase their front and back squat numbers.
  • How long is this program?
    As long as you want it to go.  Rest assured, the longer you stick with this program the better off you will be.  If you want to put a number on it though, give it a full 30 days.  The first week your legs might be a bit tired  but after that you should remain unphased.
  • How many days per week will I be lifting?
    Oh, this is everyday, brother.  Every freakin’ day!
  • Where can I find out more information about this program?
    Here’s the article that put John Broz’s method on the map.  You can also check out Cory Gregory’s “Squat Everyday” program.  Check out my experience on the program here.
  • 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 if done correctly. The key is to keep the volume around 20-30 reps each day and use 1 day a week for deload with a rep scheme of 3×3 at 70% of your 1RM.

8)  Smolov Jr.

    • Who is this program intended for?
      Intermediate level lifters who want to PR substantially and with a quickness.  You best put your big boy britches on before starting this program.

Note: You may incorporate Smolov Jr. for the back squat, front squat, bench press, push press or strict press.  However, don’t think you’re a bada** and can do this program at one time for everything.  Not a smart move.  Be smart and you’re going to love how this program pushes you. 

  • How long is this program?
    3 weeks in length and then a deload week before attempting a PR.
  • How many days per week will I be lifting?
    4 days per week.
  • Where can I find out more information about this program?
    Check the Smolov Jr. program here.
  • Can I still do (insert activity here. i.e. CrossFit, Football, etc.) when using this program?
    This is a definite offseason program as it takes a toll on your lower body.  If you’re one who likes to train frequently, best remember this.  Make Smolov Jr. your obsession.  Do not allow your other training to interfere with this program as you must give Smolov the respect he  deserves.  When you PR, you will PR with a vengeance.  Make all your other training secondary, make Smolov your obsession.

9)  Mike Burgener Squat Programbarbellsquat2

  • Who is this program intended for?
    Intermediate level lifters.  Your focus is on the back squat and front squat.  Rep scheme is 10 sets of 3 most weeks.  Squat fast and really push yourself on this program.Note: There’s no reason you can’t use this program for bench press, push press or strict press.  The rep scheme is sufficient enough to enhance those strength gains.
  • How long is this program?
    12 weeks
  • How many days per week will I be lifting?
    2 days per week – Back Squats on Day 1 and Front Squats on Day 2.
  • Where can I find out more information about this program?
    Check out Burgener’s program here.
  • 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.

10) 20 Rep Squats

  • 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.  You’ll start this program by taking 5 lbs. off your 5RM for every workout you plan to complete on the program.  If you plan to lift twice per week for 6 weeks you will take 60 lbs. (12*5) off your 5RM and start there.
  • How long is this program?
    6 to 8 weeks.  However long you can go.
  • How many days per week will I be lifting?
    2 or 3 days per week. Depends on you.
  • Where can I find out more information about this program?
    Read more on 20 Rep Squats here.
  • Can I still do (insert activity here. i.e. CrossFit, Football, etc.) when using this program?
    This isn’t some fun program to take on during season.  Fine something else fun to do. Experienced CrossFitters should be fine using this program but prepare to be a bit sore.

11)  BONUS PROGRAM:  Swordsbarbellsquat5

  • Who is this program intended for?
    Intermediate level lifters.  Your focus is predominately on the front squat with some back squat mixed in.  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 presses as well.
  • How long is this program?
    7 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 here.
  • 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.

So there you have it, Jacked and Strong’s top 10 squat programs plus a bonus program for your pleasure.  There are so many squat programs out there to choose from, it’s important not to get overwhelmed when trying to pick one out to begin.  My advice, pick out a plan that has you squatting in accordance with your schedule and religiously get after it.  Quit thinking about it and just start.  You’ll be glad you did.

Lastly, if you have 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.

Comments

2 Responses to Top 10 Squat Programs – Part II of II

Leave a Reply to Ian Masinde Cancel reply