Squat Program

California Strength

Weightlifting, Powerlifting, Olympic Lifting, Functional Fitness, Functional Training, Strength & Conditioning

Coach

David Spitz

Welcome to the Squat Program—an 8-week journey that will propel you through a strategic progression, introducing volume and intensity undulation, ultimately paving the way for those heavy 1RM attempts that will drive your new personal record performances.

Get ready to experience a meticulously crafted regimen that doesn't just promise progress but guarantees results. Whether you're a seasoned lifter or embarking on your first squat program, join me as we dive into a transformative 8 weeks designed to culminate in triumphant new PRs.

$97

Get Squat Program

Ready to Conquer Your 1Rep Max?

The Squat Program is your ticket to conquering the 1RM. No matter your squatting history, this program introduces a progression that strategically balances volume and intensity undulation, setting the stage for those heavy 1RM attempts that will have you breaking personal records.

Break the Mold and Set New PRs!

If you've tried other squat programs without hitting your desired PRs, the Squat Program challenges you to break the mold. With a carefully designed 8-week structure, we guarantee results. This program is your opportunity to shatter your limits and achieve personal bests, or your money back.

Guaranteed PRs or Your Money Back!

We are so confident in the effectiveness of the Squat Program that we offer a guarantee: if you don't hit new PRs, we'll refund your money. This isn't just a promise; it's our commitment to your success. Join us in this 8-week journey, and let's redefine your squatting achievements together.

Strategic Progression for Maximum Gains!

The Squat Program introduces a strategic 8-week progression that optimizes volume and intensity undulation. This approach ensures that each program phase contributes to your strength gains, leading up to the pinnacle of heavy 1RM attempts and new personal records.

Expert Coaching for Personalized Success

Benefit from expert coaching crafted by Dave Spitz, a seasoned coach with a track record of success. The Squat Program provides personalized feedback, technical guidance, and continuous support to ensure your journey is transformative and tailored to your unique strengths and goals.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily movement prep, strength, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell & Bumper Plates // Squat Rack // Small set of Dumbbells or Kettlebells // Plyo Box (Men 20-24 inches tall, Women 15 - 20 inches tall) // Medicine Ball

Recommended

Glute Band (Hip Circle)

Sample Week

Week 1 of 8-week program

Sunday

Squat Program: Building A Badass Base: Week 1 Day 1

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Back Squat Tips

1 x 1

Back Squat

3 x 10 @ 65 %

Dead Bug

3 x 20

Weighted ISO Rear Foot Elevated Split Squat

2 x 45

Isometric Back Extension

2 x 60

DB SL RDL

2 x 8

Single Leg Glute Bridge

2 x 10

Overhead Med Ball Sit-Ups

2 x 12

Med Ball V-Ups

2 x 12

Tall Plank w/ Heel Raise

2 x 30

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Monday

Squat Program: Building A Badass Base: Week 1 Day 2

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Tempo Front Squat

4 x 3

Snatch Grip Deadlift + 3 Low Hang Snatch High Pulls

4 x 1

Guided Core Circuit 1 (R&R)

1 x 9:00

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Tuesday

Squat Program: Building A Badass Base: Week 1 Day 3

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

2 Second Pause Back Squat

5 x 3

DB Box Jump

2 x 6

Forward and Backward Kettlebell Lunge

2 x 10

Med Ball Slam

2 x 8

Double DB/KB RDL's

2 x 10

Hollow Hold (weighted)

2 x 30

Planks

2 x 60

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Wednesday

Squat Program: Building A Badass Base: Week 1 Day 4

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Front Squat

3 x 3 @ 80, 70, 70 %

DB Walking Lunge

2 x 10

Barbell Hip Thruster

2 x 10

Russian Twists

2 x 10

Side Plank

2 x 30

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Thursday

Squat Program: Building A Badass Base: Week 1 Day 5

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Back Squat

3 x 8 @ 75, _ , _ %

Death March

2 x 10

Standing Box Jump

2 x 5

Flutter Kicks

2 x 30

Straight Arm Plank

2 x 60

Side Plank with Hip Drop

2 x 10

Tall Bird Dog

2 x 30

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Coach

More from California Strength

David Spitz

USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.

money back guarantee

If you adhere to this training program we guarantee that you'll come away with a PR Back Squat and Front Squat or your money back!

Get Squat Program

FAQs

Who is this program for?

If you're a powerlifter, CrossFitter or Olympic weightlifter who wants to focus purely on the squat or bolt this onto your existing program, this is for you!

Are there Olympic lifting movements?

No. This program is all about Squatting, Pulling and includes targeted bodybuilding accessory movements designed to promote structural balance, leg and core strength.

How long is this program?

Eight weeks but you can repeat this program as many times as you'd like within one year from date of purchase.

How long does each session take?

The average session length is 30 - 45 minutes, depending on the volume and intensity prescribed.

What if I need an exercise substitute or have a question?

Post your question directly to our TrainHeroic Program Feed and one of our coaches will respond quickly!

The Proof

Jason Kirby

Squat Program Member

Verified Athlete

"New FS PR 265x1 from 240 eight weeks ago. Love this program. Was skeptical too about the 5 days of squats per week but it worked and didn’t take away from my CrossFit program either. Gonna do another round after Christmas. Thanks Cal Strength."

Victor Huang

Squat Program Member

Verified Athlete

"325lb as 1RM. I gotta say I love the format of the program and the volume. Although this is a 10lb PR for me, my biggest PR is actually dropping 11lbs of body fat in 4 weeks. Thank you California Strength."

Kristy S

Squat Program Member

Verified Athlete

"PR’d my Back Squat at 193lbs! Previous 1RM was 170lbs."

Dan Tabalba

Squat Program Member

Verified Athlete

"Last day of the cycle, new Back Squat PR at 325lbs. A little over 2x body weight. Enjoyed the program. I'll be signed back up to the Cal Strength team now that I have a gym again!"