Our 9 week back squat program works, we’ve tested this on lots of athletes at our gym and if you stick to the percentages you will get stronger.

The % are based on your 1rm. To find your current 1 RM build to a heavy single. Don’t strain and look for your absolute to failure 1RM. This is not the figure we are after & also building to failure will result in fatigue which we do not want at the start of a strength cycle.
A heavy single is a weight you can only just complete with good form. You will know when you hit it.

Tip to calculate your percentages.
Multiply your 1RM by 0.%, so if its 60 % and your 1rm is 100kg thats. 100 x 0.60 if its 45% thats 100 x 0.45.

Warm up.
For squat cycles is important you warm up well, mobilise so your body is in optimum condition to lift each time.
So a simple warm up is
3-5 minutes on the rower or bike.
3 mintues mobilising the angles and hips.
Build up to your weight, start with 10 reps with the bar and progressively decrease the repetitions as you climb the weight to your %.

Week 1
5 x 8 @ 60%
1.5 – 2 minutes rest between sets
1 x 3 @ 75%
2-2.5 minutes rest between sets

Day 2 (At least 2 days ideally 3 days after)
Good mornings 3 x 15 reps
Walking lunges 2 x 8-10 reps each leg

Week 2
4 x 8 @ 65%
1.5 – 2 minutes rest between sets
1 x 3 @ 80%
2 – 2.5 minutes rest between sets

Day 2
High box step ups 3 x 8-10 each leg
Single leg RDL’s 2 x 10 each leg

Week 3
3 x 8 @ 70%
1.5 – 2 minutes rest between sets
1 x 3 @ 85%
2-3 minutes rest between sets

Day 2
Good mornings 3 x 12 reps
Walking lunges 2 x 10-12 reps each leg

Week 4
2 x 8 @ 75%
2-3 minutes rest between sets
1 x 3 @ 90%

Day 2
High box step ups 3 x 10 each leg
Single leg RDL’s 2 x 10 each leg

Week 5
5 x 5 @ 65%
2-3 minutes rest between sets
1 x 1 @ 80%

Day 2
Good mornings 3 x 10 reps
Walking lunges 2 x 12 reps each leg

Week 6
4 x 5 @ 70%
2-3 minutes rest between sets
1 x 1 @ 85%

Day 2
High box step ups 3 x 10-12 each leg
Single leg RDL’s 2 x 10 each leg

Week 7
3 x 5 @ 75%
2-3 minutes rest between sets
1 x 1 @ 90%

Day 2
Good mornings 3 x 8 reps
Walking lunges 2 x 12-15 reps each leg

Week 8
2 x 5 @ 80%
3 minutes rest between sets
1 x 1 @ 95%

Day 2
High box step ups 3 x 12-14 each leg
Single leg RDL’s 2 x 10 each leg

Week 9
1 rep max testing.

Every athlete is different on how to climb to their max. But here is our advice which will suit most people, rest and reps does vary with different athletes. So if you know what works best for you do that but here is a good guide for most athletes.
For this we want to gradually climb the weight in the warm up sets you will only need 60 between sets but as you approach 70% reduce the reps down to 2-3 reps & increase the rest to 2 minutes. When you get to 85% of your previous 1rm you will want to be resting between 3-5 minutes between singles.