Squat Block
Six weeks with the squat first in every session — heavy, light and long. For a lifter whose squat has stopped moving.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A barbell, plates, a rack and a flat bench. No cables and no machines.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Squat
- Back Squat 5 × 3
- Bench Press 4 × 6
- Barbell Row 3 × 8
- Plank 3 × 45 sec
Five hard triples, three minutes between them. Rack it if a rep slows down — this block is won over six weeks, not today.
Day 2 Light Squat
- Back Squat 4 × 5
- Overhead Press 4 × 6
- Good Morning 3 × 8
- Side Plank 3 × 30 sec each side
Today’s squat is about 70 percent of the heavy day — same depth, same speed, no grinding. Good mornings stay light: eight smooth reps, hips back, flat back.
Day 3 Volume Squat
- Front Squat 4 × 6
- Deadlift 2 × 5
- Bench Press 3 × 8
- Walking Lunge 3 × 12 steps
Elbows high on the front squat, and stop the set the moment they drop.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.