Squats

Widadita

Hello to you all. I am new here on the website, just started a week ago.

Can you please tell me a squats routine that I can do? Not a beginner one.

How many times a week, + how many reps and sets.

Thanks a lot.

GetSoda

Monday: 10 sets of 3 at 85-90% of 1rm, 1:30 rest maximum - back squat
Wednesday: 3 sets of 8 at 50% 1rm, 1 minute rest max - You can do front squats, split squats, whatever.
Friday: 4 sets of 6 at 75% of 1rm, 1:30 rest maximum - back squat

If you got all 10 sets in from last monday, add 5 more lbs to heavy day.
For every 10 pounds you add to heavy day, add 5 pounds to medium day.

Repeat.


Alternatively, 2-3x a week, do 3x5 and add 5lbs each workout. (10lbs a week)

larsensue

there are several squat challenges on this site. search them and decide what routine looks like it would fit your lifestyle....

Capt_Apollo

strstd.com

Widadita

Thank you everyone!!!!