When it comes to squat programmes you’re almost spoilt for choice online. Hatch squat, Russian squat routine, smolov, 5/3/1 (and it’s multiple variations) 5×5, the 20-rep method. So many options that it’s hard to know what works and what’s appropriate…
> Hatch and the Russian Squat Routine require a 12 or 6-week spreadsheet due to the
constantly changing loads.
> Smolov breaks as many people as it makes.
> 5×5 works really well until you hit an incredibly stale plateau.
Call me crazy, but I just wanted something simple, that got results, and didn’t bore me to tears in the process.
Enter…
‘The Simple Squat Programme’
That’s your programme right there.
So simple you could write it on a napkin.
> There’s no need for some long, complicated 12-week excel spreadsheet
> There’s enough variety session to session to stop your training from getting stale
> There’s enough volume and intensity to drive results
How Does it Work?
You’ve got 2 workouts that should be completed with 2 to 3 days in between. (For example, workout 1 Monday, workout 2 Thursday)
Each time you squat you’ll build up to a top set of 1-3 reps (day 1) or 4-6 reps (day 2). This should be a set at about RPE 9, so you should still have a rep left in the tank. We’re not trying to hit a new absolute max every session. There should be no hype, no screaming and no heavy metal.
After that, you’ll ‘back off’ by reducing the weight by about 10% of your max (give or take) and doing 2-3 sets of 2-3 reps (day 1) or 3-4 sets of 4-6 reps (day 2)
Is the Simple Squat Programme Effective?
Yes.
Day 1 gives you enough intensity to really dial into those heavy weights and get you a great neural drive, whilst day 2 gives you enough volume to keep strength and hypertrophy coming over the long haul.
Can I Run the Squat Programme Alongside Other Training?
Absolutely. Each squat session should take about 30 minutes, so you’ll still have plenty of time for the rest of your training.
I’ve found it plugs well into powerlifting and weightlifting programmes, as well as most S&C programmes for sports performance.
Can I Add in Assistance Work?
Sure thing, just don’t go nuts with it.
I’ve found unilateral exercises like lunges, split squats or step-ups make good additions. 2-3 sets of 8-12 reps works great.
Next Steps
1) Put the programme into action. Run it for 4-6 weeks, then take a deload week, then run it again. I can damn near guarantee you’re gonna get stronger legs.
2) If you want more programmes like this, consider joining my mailing list.
3) And if you want me to design you a custom programme with monthly check-ins. Feel free to check out this page.
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That’s it for now.
‘Til Next Time
Alex
