Below is an article that I wrote about a year ago. It’s not your normal squat program at all! This thing is for Olympic weightlifters and powerlifters alike. If you are having trouble getting that squat up, here is your plan.
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Ultimate Squat Cycle
To date I have written about two different squat cycles: the Eze Front Squat Program, and the Chain Squat Routine. Each time that I published those articles several people asked me what to do on the other days, so here is a full squat routine. This would be a great routine for someone who needs a big boost in general strength, or for a powerlifter trying to get yoked.
I have combined three of the best routines that I have used to formulate what I believe to be the best squat routine on record. I have combined the Eze Front Squat Routine, The Max Effort Chain Squat, and the LSU Rep Max Routine. This work out will give you hypertrophy, absolute strength, and stabilization. It’s basically everything Jacked!!!!
Monday Back Squat Rep Max Routine
Week 1 10RM, then -5 & -10% for 10
Week 2 10RM, then -5 & -10% for 10
Week 3 10 RM, then -5 & -10% for 10
Week 4 -10% of Best 10RM for 2 sets of 10
Week 5 5RM, then -5 & -10% for 5
Week 6 5 RM, then -5 & -10% for 5
Week 7 5 RM, then -5 & -10% for 5
Week 8 -10% o of Best 5RM for 3 set of 5
Week 9 3RM, then -5 & -10% for 3
Week 10 3RM, then -5 & -10% for 3
Week 11 3RM, then -5 & -10% for 3
Week 12 -20% of Best 3RM, for 3×3
Wednesday The Eze Front Squat Program:
Front Squat Time Paused in Bottom and Top Reps and Sets
week 1 7 seconds in bottom, 15 seconds in top Max, then 80% 3×3
week 2 7 seconds in bottom, 15 seconds in top Max, then 83% 3×3
Week 3 7 seconds in bottom, 15 seconds in top Max, then 85% 3×3
week 4 5 seconds in bottom, 12 second in top Max, then 80% 3×3
Week 5 5 seconds in bottom, 12 second in top Max, then 83% 3×3
week 6 5 seconds in bottom, 12 second in top Max, then 85% 3×3
week 7 3 seconds in bottom, 10 seconds in top Max, then 80% 3×3
week 8 3 seconds in bottom, 10 seconds in top Max, then 83% 3×3
week 9 3 seconds in bottom, 10 seconds in top Max, then 85% 3×3
Week 10 1 second in bottom, 7 seconds in top Max, then 80% 3×3
Week 11 1 second in bottom, 7 seconds in top Max, then 83% 3×3
Week 12 1 second in bottom, 7 seconds in top 80% of max for 3×3
Here is the link to the original routine:
https://www.mashelite.com/life-changing-front-squat-routine-just-ask-eze/
Friday Chain Back Squat Max Effort:
Here’s the workout:
Always warm up with full depth, ex. 35%/5, 45%/3, 55%/3,65%/2,75%/2, 85%/1, and start chains.
Week 1 max 3 4″ above parallel, then 85%/3×3 full depth
Week 2 Max 3 4″ above parallel, then 88%/3×3 full depth
Week 3 max 1 4″ above parallel, then 90%/2×2 full depth
Week 4 max 1 4″ above parallel, then 93%/1rep x 3 sets full depth
Week 5 Deload paused squats 3RM, then -10%/3 full depth
Week 6 max 3 2″ above, then 88%/3×3 full depth
Week 7 max 3 2″ above, then 90%/2×2 full depth
Week 8 Max 1 2″ above, then 93%/2 full depth
Week 9 max 1 2″ above, then 95%/1 full depth
Week 10 Deload paused squats 1RM, then -15%/3
Week 11 Max 1 4″ above, then 90%/1, 95%/1, then max full depth
Week 12 work up to 105% of full max to 4″ above, then 90%/1, 95%/1, then max full depth
Here is the link to the original article:
https://www.mashelite.com/chain-squat-program-how-i-squatted-805lbs-raw/
I am excited to hear the results from this routine. Like always if you have questions, drop me a line!
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Hey Travis, great article! What are your thoughts on ways to incorporate deadlift into each training week?
On Week 5. Did the Front Squat session today and hit my old 1RM (250lb. not paused) with a 5 sec. pause!! And only on week 5!!
This is legit. It gave me 20 kg PR in 12 weeks. Went from 145kg to 165kg. And I wasn’t even pushing those maxes, just went how I felt. This program deserves its name. Thanks!
Could you do the chain squats, with front squats?
Hi Travis and team,
Been following you folks for a while just started doing my own squat every if possible routine alternating front squat and back squat daily and working in the 70-90% range, I read a lot about Broz and maxing out every session not tried that yet but my squat lags a little and need bigger legs, in you eBook squat every day does it also include upper body workload? At the moment I add flat bench, weighted Dips,and incline bench, I also add in deadlift and power clean, push press etc obviously not all in same workout it gets divided normally either I do two maybe 3 exercises no more as squats are hard doing 6×3,2×1 and 1×1
Hi coach Travis!!!
I am Manuel, from Italy. First of all, I want to say that you and your guys are fantastic, such a good example for the world of strenght training!! I have already written an e-mail some months ago, your answer was very good, so I would like to ask another thing… I am following the ultimate squat routine, but I can’t understand one thing: for example, if I am going for a 10 RM but I fail the last 1/2 reps, what should I do? Should I retry the weight on the following week, mantaining the 10 rm sets; or should I go ahead with the program, switching on 8 rm sets? Thank you very much for the attention… Also sorry for my poor english