Squat Specialization Block
6-week intermediate squat focus block. Squat 4 days/week with heavy, volume, paused, and front squat variations. Bench and deadlift drop to maintenance frequency.
- Equipment
- Barbell, Dumbbells
- Style
- Heavy, Volume
Unlock Squat Specialization Block in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week specialization block for the powerlifter whose squat is the limiter. The squat hits 4 days per week in different variations: heavy back squat (low reps), volume back squat (moderate reps), paused squat (technique + bottom strength), and front squat (quad/upper-back focus). Bench and deadlift drop to maintenance — one heavy session each per week.
Four training days per week (Mon/Tue/Thu/Fri). Mon: Heavy back squat + bench maintenance. Tue: Volume back squat + accessories. Thu: Paused back squat + deadlift maintenance. Fri: Front squat + light bench.
Weeks 1-2 establish at 75-82%, weeks 3-4 push to 85%, weeks 5-6 peak at 88-92% with a final-week back squat 1RM test. Best for intermediate lifters with a clear squat weakness who can dedicate 6 weeks to addressing it.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓4 training days per week
- ✓8 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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