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Squats Specialization Routine

If you want to see quick strength gains, as well as muscle growth, a squat specialization program could be just the thing for you.

In this routine, you’ll pick one day to do the program and the other two days will be your normal lifting, sans squats.

The two normal workout days can consist of overhead presses, bench presses, pulldowns, rows, shrugs, deadlifts…whatever you want to do. Be creative and pick the exercises that benefit you the most.

There’s no need for me to create the two normal days. Just use your imagination and pick exercises you like to do.

Squat days are for just that – Squats. Nothing else.

You’re going to maximize the intensity by adding weight after each three-set section of squatting performed, for a total of nine sets. The routine looks like this:

Squats Specialization Routine

Squats 3 x 8
add weight
Squats 3 x 5
add weight
Squats 3 x 3

Notes: Start out at about 75% max and add 10-20 pounds, or more if you can handle it, after each three-set sequence. To add variety, perform different types of squats each week like overhead squats, front squats, Zercher squats, etc. Whenever you get all sets and all reps, add five pounds next time out. As always, eat right, get adequate rest, and drink lots of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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