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12 week squat program based around relative intensities. 3 waves that peak as follows: week 4: 92% R.I.

, week
Undulating
8: 94% R.I. and a test week Waves
of 100% RI of Relative
1 in week Intensity
12. to test. Squatstarts
Each wave Program
about 10% R.I. lower and then
builds to a peak over the following weeks.
Back Squat Max 125
Front Squat Max 110

Day 1 (light) - focus on form


and bar speed, option to
pause all reps Day 2 (Back) Day 3 (front)
Sets x Reps Weight Sets x reps Weight Sets x Reps Weight
Week 1 6x6 (back) 78 5x4 94 5x4 83
Week 2 6x6 (front) 73 5x4 99 5x4 87
Week 3 5x6 (back) 85 4x4 101 4x4 89
Week 4 5x6 (front) 77 4x4 104 4x4 91
Week 5 5x5 (back) 81 6x3 99 6x3 87
Week 6 5x5 (front) 77 6x3 105 6x3 92
Week 7 5x5 (back) 90 5x3 108 5x3 95
Week 8 5x5 (front) 81 5x3 110 5x3 97
Week 9 5x4 (back) 88 7x2 105 7x2 92
Week 10 5x4 (front) 81 7x2 110 7x2 97
Week 11 5x4 (back) 96 5x2
1xAMRAP or go 115 5x2
1xAMRAP or go 101
Week 12 Rest Rest to 1 RM 118 to 1 RM 103

At end of 12 weeks, Use the AMRAPS to get numbers for next cycle. Plug the Rep Maxes from week 12 into a
rep max calculator and recalculate max.

Accessory work make A circuit by following directions below. Complete after squats for the day.
Front Front Rack
Fewere sets more reps than squats that Walking
day: v Rack Bulgarian Split split
Pick one DB Step ups Lunges
Jump Pistol Squats Lunges Squats squats
Sled Push Lunge Box Jump
and
Ballvtoss Single
Fewer sets more reps than squats that day
Back leg
(throw ball
Pick one RDL's extensions
up and Good mornings Deadlifts
Hip GHR's LEg Curls
KB Swing behind you) Glute bridges Thrusts
And
Two
Time/reps protocols point Butress
Pick one or two Plank Side Plank Star Plank
Lateral Plank
Bird Deadbugs Press
Wall Press
Farmers carry Sled Drag Paloff Press Dogs Toes to bar abs
Weight Rep count Volume
Week 1.1 6x6 (back) 78 36 2790
Week 1.2 5x4 94 20 1875
Week 1.3 5x4 83 20 1650
Week 2.1 6x6 (front) 73 36 2614 3000
Week 2.2 5x4 99 20 1975
Week 2.3 5x4 87 20 1738
Week 3.1 5x6 (back) 85 30 2550
Week 3.2 4x4 101 16 1620 2500
Week 3.3 4x4 89 16 1426
Week 4.1 5x6 (front) 77 30 2310
Week 4.2 4x4 104 16 1660
Week 4.3 4x4 91 16 1461
2000
Week 5.1 5x5 (back) 81 25 2031
Week 5.2 6x3 99 18 1778
Week 5.3 6x3 87 18 1564
Week 6.1 5x5 (front) 77 25 1925
Week 6.2 6x3 105 18 1890 1500
Week 6.3 6x3 92 18 1663
Week 7.1 5x5 (back) 90 25 2250
Week 7.2 5x3 108 15 1613
Week 7.3 5x3 95 15 1419 1000
Week 8.1 5x5 (front) 81 25 2035
Week 8.2 5x3 110 15 1650
Week 8.3 5x3 97 15 1452
Week 9.1 5x4 (back) 88 20 1750
500
Week 9.2 7x2 105 14 1470
Week 9.3 7x2 92 14 1294
Week 10.1 5x4 (front) 81 20 1628
Week 10.2 7x2 110 14 1540
Week 10.3 7x2 97 14 1355 0
1 2 3 1
Week 11.1 5x4 (back) 96 20 1925 1. 1. 1. 2.
e k ek ek ek
Week 11.2 5x2 115 10 1150 e e e e e
W W W W W
Week 11.3 5x2 101 10 1012
Week 12.1 Rest Rest 20 #VALUE!
Week 12.2 1xAMRAP or go 118 ?
Week 12.3 1xAMRAP or go t 103 ?
Daily Volume
3000

2500

2000

1500

1000

500

0
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
1. 1. 1. 2. 2. 2. 3. 3. 3. 4. 4. 4. 5. 5. 5. 6. 6. 6. 7. 7. 7. 8. 8. 8. 9. 9. 9.
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W W W W W W W W W W W W W W W W W W W W W W W W W W W We
ume

Week 1.1 Week 1.2


Week 1.3 Week 2.1
Week 2.2 Week 2.3
Week 3.1 Week 3.2
Week 3.3 Week 4.1
Week 4.2 Week 4.3
Week 5.1 Week 5.2
Week 5.3 Week 6.1
Week 6.2 Week 6.3
Week 7.1 Week 7.2
Week 7.3 Week 8.1
Week 8.2 Week 8.3
Week 9.1 Week 9.2
Week 9.3 Week 10.1
Week 10.2 Week 10.3
Week 11.1 Week 11.2
Week 11.3 Week 12.1

.3 1 2 3 1 2 3 1 2 3 1 2
8. 8. 8. 9. 9. 9. 0. 0. 0. 1. 1. 1. 2.
3 1
e k ek ek ek ek ek k 1 k 1 k 1 k 1 k 1 k 1 k 1
e e e e e e e e e e e e e
W W W W W W We We W e W e We We We
Undulating Waves of Relative Intensity Squat Program
2, 3 week waves peaking at 92% RI in week 3 and 95% RI in week 6
Back Squat Max 125
Front Squat Max 110
Day 1 (light) - focus on form
and bar speed, option to
pause all reps Day 2 (Back) Day 3 (front)
Sets x Reps Weight Sets x reps Weight Sets x Reps Weight
Week 1 5x8(back) 80 4x6 89 4x6 78
Week 2 4x7 (front) 76 5x4 99 5x4 87
Week 3 5x5(back) 95 7x2 109 7x2 96
Week 4 4x7 (front) 74 5x5 95 5x5 84
Week 5 4x6(back) 91 5x3 106 5x3 94
Week 6 5x4(front) 89 6x2 114 6x2 100
Week
Week 7 Rest
7 would be a retest. It is reccomended you follow Test - Frontwith a true deload:
that cycle Test
RI's- Back
under 80% for 1-2
weeks.

Accessory work make A circuit by following directions below. Complete after squats for the day.
Front Front Rack
Fewere sets more reps than squats that Walking
day: v Rack Bulgarian Split split
Pick one DB Step ups Lunges
Jump Pistol Squats Lunges Squats squats
Sled Push Lunge Box Jump
and
Ballvtoss Single
Fewer sets more reps than squats that day
Back leg
(throw ball
Pick one RDL's extensions
up and Good mornings Deadlifts
Hip GHR's LEg Curls
KB Swing behind you) Glute bridges Thrusts
And
Two
Time/reps protocols point Butress
Pick one or two Plank Side Plank Star Plank
Lateral Plank
Bird Deadbugs Press
Wall Press
Farmers carry Sled Drag Paloff Press Dogs Toes to bar abs
Weight Rep count Volume
Week 1.1 5x8(back) 80 40 3200
Week 1.2 4x6 89 24 2130
Week 1.3 4x6 78 24 1874
Week 2.1 4x7 (front) 76 28 2125 3500
Week 2.2 5x4 99 20 1975
Week 2.3 5x4 87 20 1738
Week 3.1 5x5(back) 95 25 2375
3000
Week 3.2 7x2 109 14 1523
Week 3.3 7x2 96 14 1340
Week 4.1 4x7 (front) 74 28 2064
Week 4.2 5x5 95 25 2375
2500
Week 4.3 5x5 84 25 2090
Week 5.1 4x6(back) 91 24 2190
Week 5.2 5x3 106 15 1594
Week 5.3 5x3 94 15 1403
2000
Week 6.1 5x4(front) 89 20 1782
Week 6.2 6x2 114 12 1365
Week 6.3 6x2 100 12 1201
0 1500
0
0
0
0 1000
0
0
0
0 500
0
0
0
0 0
0 Week Week
1.1 1.2
0
0
Daily Volume
3500

3000

2500

2000

1500

1000

500

0
Week Week Week Week Week Week Week Week Week Week Week Week Week
1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3 4.1 4.2 4.3 5.1
ume

Week 1.1
Week 1.2
Week 1.3
Week 2.1
Week 2.2
Week 2.3
Week 3.1
Week 3.2
Week 3.3
Week 4.1
Week 4.2
Week 4.3
Week 5.1
Week 5.2
Week 5.3
Week 6.1
Week 6.2
Week 6.3

Week Week Week Week Week Week Week Week


4.2 4.3 5.1 5.2 5.3 6.1 6.2 6.3
Undulating Waves of Relative Intensity Squat Program
2, 3 week waves peaking at 92% RI in week 3 and 95% RI in week 6
Back Squat Max 400
Front Squat Max 340
Day 1 (light) - focus on form
and bar speed, option to
pause all reps Day 2 (Back) Day 3 (front)
Sets x Reps Weight Sets x reps Weight Sets x Reps Weight
Week 1 5x8(back) 256 4x6 284 4x6 241
Week 2 4x7 (front) 235 5x4 316 5x4 269
Week 3 5x5(back) 304 7x2 348 7x2 296
Week 4 4x7 (front) 228 5x5 304 5x5 258
Week 5 4x6(back) 292 5x3 340 5x3 289
Week 6 5x4(front) 275 6x2 364 6x2 309
Week
Week 7 Rest
7 would be a retest. It is reccomended you follow Test - Frontwith a true deload:
that cycle Test
RI's- Back
under 80% for 1-2
weeks.

Accessory work make A circuit by following directions below. Complete after squats for the day.
Front Front Rack
Fewere sets more reps than squats that Walking
day: v Rack Bulgarian Split split
Pick one DB Step ups Lunges
Jump Pistol Squats Lunges Squats squats
Sled Push Lunge Box Jump
and
Ballvtoss Single
Fewer sets more reps than squats that day
Back leg
(throw ball
Pick one RDL's extensions
up and Good mornings Deadlifts
Hip GHR's LEg Curls
KB Swing behind you) Glute bridges Thrusts
And
Two
Time/reps protocols point Butress
Pick one or two Plank Side Plank Star Plank
Lateral Plank
Bird Deadbugs Press
Wall Press
Farmers carry Sled Drag Paloff Press Dogs Toes to bar abs
Max 125
6 week wave peaking at 95% relative intensity on week 6 day 3
Easy Day Moderate Day Hard Day
Sets x Reps Weight Sets x Reps Weight Sets x Reps
Week 1 4x10 70 5x8 76.25 5x6
Week 2 4x7 80 5x6 83.75 7x3
Week 3 4x7 82.5 6x4 88.75 7x3
Week 4 6x5 90 6x4 96.25 9x2
Week 5 5x5 93.75 5x4 100 9x2
Week 6 6x3 103.75 7x2 108.75 8x1
Test Rest Rest 1 RM - Front 1 RM back

Accessory work make A circuit by following directions below. Complete after squats for the day.
Fewere sets more reps than squats that day: v
Walking Front Rack Bulgarian Split
Pick one DB Step ups Lunges Pistol Squats Lunges Squats
Sled Push Jump Lunge Box Jump
and
Fewer sets more reps than squatsBall
thattoss
Back day v Single leg
(throw ball up
Pick one RDL's extensions
and behind Good mornings Deadlifts GHR's
KB Swing you) Glute bridges Hip Thrusts
And
Time/reps
protocols
Pick one or two Plank Side Plank
Lateral Sled Star Plank Two point Plank Deadbugs
Farmers carry Drag Paloff Press Bird Dogs Toes to bar
Day
Weight
83.75
96.25
100
106.25
108.75
118.75

Front
Rack split
squats

LEg Curls

Butress
Press
Wall
Press abs
Max 315
4 week wave of 2x a week back squatting with an open set test in week 4
Hevy day Easy Day Rest
Sets x Reps Weight Sets x Reps Weight Sets x Reps
Week 1 4x8 202 5x8 189
Week 2 4x5 233 5x6 214
Week 3 8x2 265 6x3 243
Week 4 5x3 252 1x2+ 271

Accessory work make A circuit by following directions below. Complete after squats for the day.
Fewere sets more reps than squats that day: v
Walking Front Rack Bulgarian Split
Pick one DB Step ups Lunges Pistol Squats Lunges Squats
Sled Push Jump Lunge Box Jump
and
Fewer sets more reps than squatsBall
thattoss
Back day v Single leg
(throw ball up
Pick one RDL's extensions
and behind Good mornings Deadlifts GHR's
KB Swing you) Glute bridges Hip Thrusts
And
Time/reps
protocols
Pick one or two Plank Side Plank
Lateral Sled Star Plank Two point Plank Deadbugs
Farmers carry Drag Paloff Press Bird Dogs Toes to bar
Weight

Front
Rack split
squats

LEg Curls

Butress
Press
Wall
Press abs