Increase Your Squat In 4 Weeks!

Increase Your Squat In 4 Weeks! There’s nothing like squats – you either love ‘em or hate ‘em! Yet one thing is crystal clear – they build huge legs. In fact, if you don’t squat, your legs will never reach their full potential. So let’s hit the gym, get under that bar and start squatting! 

The Workout: Squat Day

Always perform your main compound exercise first in your workout. Since we’re talking squats, you absolutely should do them first if you want to lift serious weight. After all, that’s when you’re at your strongest. With that said, the following set and rep scheme I’m using for the squat is a good start to building strength. 

The Importance of Warming Up

Before you start your working sets, you must get your body ready for the tough sets to come. Never, ever just walk into the gym and start squatting heavy! That’s a very quick way to end up with an injury. Do a proper warm up first! The warmup I’m using here was influenced by some of the warmups I used in the football articles I’ve recently done.

A warmup for squats, or any exercise, serves two crucial purposes: (1)

1. Promotes General Physical Readiness – Perform roughly 5 minutes of jumping jacks, brisk walking, or light jogging. You should also perform the World’s Greatest Stretch (Ankles & Hips):
   • Step forward into a deep lunge. 
   • Place your inside elbow on the ground next to your front foot, then rotate your torso and reach the same arm toward the ceiling. 
   • Alternate legs 5 times per side.
2. Specific Barbell Warmup: Perform progressively heavier, low-rep sets to get your central nervous system (CNS) and muscles ready as well as establish the mind-muscle connection. 

Specific Barbell Warmup Protocol

Warmup Set 1: Bar Only (45 lbs) × 10–15 reps (Rest 45 secs)

Warmup Set 2: 75 lbs × 5 reps (Rest 45 secs)

Warmup Set 3: 110 lbs × 3 reps (Rest 60 secs)

Warmup Set 4: 180 lbs × 1 rep (Rest 90 secs) 

Squat

Set # 1 – 290 x 10 (rest 60 seconds)

Set # 2 – 308 x 8 (rest 60 seconds)

Set # 3 – 325 x 6 (rest 120 seconds)

Set # 4 – 335 x 5 (rest 120 seconds)

Set # 5 – 350 x 3 (rest 180 seconds)

Accessory Exercises

Seated Leg Press

3 sets x 6 reps

Standing Calf Raise

3 sets x 12 reps

Seated Calf Raise

3 sets x 12 reps

Woodchopper

3 sets x 12-15 reps per side

Performance Notes

For the squat, I’m going with a formula that suggests you should be able to squat 1.25x your bench press. So in this case, I’m using the 280 1RM from my recent Build Your Bench In 4 Weeks article as my starting point. 

The calculation is simple: 280 multiplied by 1.25, which gives me 350lbs, which I’m using for my top set of 3 reps. Along with that, I am also using the Load-Repetition Relationship Table. As you may know, this table allows you to calculate how much weight you should be using for various levels of “intensity”.  

Intensity Defined

Let’s define intensity as used here. As any regular reader of my articles knows, when I talk about intensity, I’m typically talking about the effort needed to get through a tough set. I also use it frequently to refer to various extended set techniques, such as rest-pause, drop sets, etc.

However, when it comes to this type of training, I’m talking about “load intensity”. That is the measure of intensity when training for strength and you calculate it as a percentage of your 1RM. Of course, your 1RM (One Rep Max) is the heaviest weight you can lift for one rep in good form. (2)

As an example, let’s say your 1RM for a squat is 100 lbs. Therefore, a set performed with 80 lbs has a load intensity of 80%.

• High Intensity (Strength): 80% – 100% of 1RM (1 to 5 reps).
• Moderate Intensity (Muscle Growth): 60% – 80% of 1RM (6 to 12 reps).
• Low Intensity (Muscular Endurance): 40% – 60% of 1RM (15+ reps)

The Load-Repetition Table 

Here is the formula to determine the ideal weight per set: Weight Used For Each Set = Your 1RM x Target Intensity. And here is the Table that the formula applies to. This table is a great tool if you don’t know how much weight you should be using in your working sets. Don’t just guess, use the Table!

Target Reps	Percentage of 1RM	Primary Training Goal
1	100%	Absolute Strength
2	95%	Absolute Strength
3	93%	Absolute Strength
4	90%	Power / Strength
5	87%	Power / Strength
6	85%	Hypertrophy / Strength
8	80%	Hypertrophy (Muscle Gain)
10	75%	Hypertrophy (Muscle Gain)
12	70%	Hypertrophy / Endurance

Here’s a Step-by-Step Example

Step 1: Find your 1RM (Using the Epley Formula)

If you don’t know what your 1RM is, you can easily calculate it using the Epley Formula. This is a common strength training equation used for this purpose. Using this equation means you don’t have to perform a max-effort lift. Here’s the formula:

1RM = Weight x (1 + reps/30). 

The Easy 3-Step Process To Using This Formula (3)

We can break this formula down into 3 easy-to-follow steps. Using any weight you can lift to failure, you would:

1. Divide the total reps you did in good form by 30.
2. Add “1” to that number.
3. Multiply the result by the amount of weight you lifted.

An Example

Let’s say you lift 350 lbs x 3 reps to failure.

1. Divide your reps by 30
2. Calculation: 3 ÷ 30 = 0.10
3. Add 1 to that number
4. Calculation: 0.10 + 1 = 1.10
   (This means your 1-rep max is roughly 110% of the weight you used for 3 reps)
5. Multiply your weight (350 lbs) by that 1.10 multiplier
6. Calculation: 350 × 1.10 = 385
7. Your estimated 1-Rep Max is 385 lbs.

Why Divide By 30?

After analyzing literally thousands of lifters, sports scientists saw a pattern: after you perform a rep with a heavy weight, you lose approximately 3.33% of your max strength.

How Often Should I Squat In a Week?

The 72-Hour Rule

Heavy squats take a toll on your muscles and CNS. Therefore, you should allow 2-3 days to allow complete recovery. Remember, progress comes from recovery, not how many hours you spend in the gym.

As far as scheduling a heavy Squat, Bench, and Deadlift Day, I would take your weakest exercise and work it twice a week, as I covered in my Build Your Bench in 4 Weeks article. 

To review briefly, you could do a heavy day and then for the 2nd workout, you could use 70% of your 1RM for 4-5 sets x 5-6 reps. 

Taking my scheduling suggestion covered above, let’s say your bench press is your weakest link. You could bench on Monday and Thursday, squat on Tuesday, and deadlift on Friday. Off days are Wednesday, Saturday, and Sunday, plus there’s good separation between squats and deadlifts, two very tough exercises.

Applying Linear Periodization To Your Squat Workout

Linear Periodization (this is also known as Classic Periodization) – This type of periodization utilizes a structured training block. You’re gradually increasing the weight (“load intensity”) while decreasing your reps over the length of the block. Instead of trying to put more weight on the bar every workout, you’re increasing the weight over time. This is an excellent way to build strength. (4, 5, 6)

This is an example of a 4-Week Linear Periodization Block that is based around our 1RM of 385 lbs.

Week 1: Accumulation Week – Build Your Work Capacity

Week 1 targets establish a good base and  ensure your form is correct. The weight should be light enough to allow you to do 1 or 2 more reps, but stop at the prescribed rep number.

Warmup Set 1: Bar Only (45 lbs) × 10–15 reps (Rest 45 secs)

Warmup Set 2: 100 lbs × 5 reps (Rest 45 secs)

Warmup Set 3: 150 lbs × 3 reps (Rest 60 secs)

Warmup Set 4: 200 lb x 3 reps

• Set 1: 275 lbs x 10 reps
• Set 2: 295 lbs x 8 reps
• Set 3: 310 lbs x 6 reps
• Set 4: 320 lbs x 5 reps
• Set 5: 335 lbs x 5 reps 

As I did in my A Bigger Deadlift In 4 Weeks and my Build Your Bench In 4 Weeks articles, I’m deviating a little bit from the Load-Repetition Table and using slightly less weight for every set. The reason is to limit fatigue. Also, now is the time to correct any issues with your form. 

Week 2: Step Up The Load Intensity!

In Week 2, the weights are going to feel heavier, but the idea is that your body will have adapted from Week 1, making Week 2 doable.

• Set # 1 – 290 x 10 (rest 60 seconds)
• Set # 2 – 308 x 8 (rest 60 seconds)
• Set # 3 – 325 x 6 (rest 120 seconds)
• Set # 4 – 335 x 5 (rest 120 seconds)
• Set # 5 – 350 x 3 (rest 180 seconds)

Week 3: Peak Strength – Time For a New PR!

In Week 3, we will add 5 lbs to every set. We’re going to see an increase in our 1RM and our 3 rep total. 

• Set 1: 295 lbs x 8 reps (We’ll drop 2 reps here to save energy for the heavy sets)
• Set 2: 315 lbs x 6 reps
• Set 3: 330 lbs x 6 reps
• Set 4: 340 lbs x 5 reps
• Set 5: 355 lbs x 3 reps (New 3 rep PR)

Week 4: Deload – Active Recovery Week

Most likely your muscles and joints will be fatigued and sore from your max effort last week. For that reason, Week 4 uses lighter weight with low reps. This continues to promote recovery, and lets any nagging minor aches heal. Do not skip this week.

• Follow the barbell specific warmup as in my original routine.
• Set 1: 220 lbs x 8 reps
• Set 2: 235 lbs x 5 reps
• Set 3: 250 lbs x 5 reps (This is 70% of your new 1RM, which is now 355 lbs.) 

That’s it for this workout!

Week 5: Start The Cycle Over

After getting through your deload week, your body will be fully recovered and stronger. Your new 1RM baseline has gone from 350 lbs to 355 lbs. Adjust your calculations and start the cycle over again with a new Week 1 and your new numbers.

Nutritional Guidelines

For lifters, I suggest 1 gram of protein per pound of bodyweight, at least. I also suggest spreading that over 5-6 meals/snacks (3 main meals and 2-3 protein shakes or bars). This is a logical approach to protein timing. If you’re a serious lifter, you know you should be in a caloric surplus. That makes it even more logical to spread out your meals. 

Casein Night Feed:

I took this idea from my recent batch of football articles. About 30 minutes before bed, consume a serving of cottage cheese, or Greek yogurt, or a protein shake containing slow digesting protein. I suggest PEScience Select – This protein provides 24 grams of high quality fast and slow digesting proteins, making Select an ideal choice.

What About Carbs?

I advise eating mainly complex carbs. I also advise consuming roughly 50% of the day’s carbs, including all of the day’s simple carbs, in the hours before and after your workout. Finally, keep your intake of fats (healthy fats!) to about 20% of total daily calories. 

Supplement Suggestions

• Hi-Tech Precision Protein – Here’s one of the best protein powders on the market. It’s a hydrolyzed whey protein powder featuring 25 grams per serving. It has a special technology that releases leucine (the most powerful amino acid) in the early stages of protein synthesis, which is a direct muscle growth trigger. 
• Gorilla Mind Gorilla Mode – This is the Pre that started the citrulline dosing wars. It’s a phenomenal pre-workout featuring clinically studied, high dosed ingredients, and a fully open label. It also includes a few patented ingredients. 
• AllMax Nutrition Creatine – There can be no doubt that creatine monohydrate works. In fact no other supplement has been as tested and proven effective. AllMax features patented CreaSyn® micronized creatine monohydrate for ultimate purity and quality.
• AllMax Nutrition VITASTACK – Don’t neglect the benefits of a good multivitamin/mineral formula. VITASTACK ensures you’re covering your fundamental nutritional needs – you can look at it as natural health insurance!
• NutraBio EEA Pure – This exceptional EAA powder provides the 9 essential amino acids, including 6g of BCAAs, plus hydration ingredients, creating a very effective intra-workout. 
• EFX Sports Karbolyn – Here’s a great product that rapidly loads carbs for sustained ATP energy while you train – and it will not spike insulin!

Summary

That brings Increase Your Squat in 4 Weeks to a close! This article gave you a usable approach to increasing your Squat, all you have to do is follow the program. In the meantime, don’t forget to stop by illpumpyouup.com for all your supplement needs!

References:

1. https://www.mensfitness.com/training/5-rules-warming-truth-more-strength
2. https://us.humankinetics.com/blogs/excerpt/an-introduction-to-intensity
3. https://jameslnuzzo.substack.com/p/the-repetitions-1rm-relationship
4. National Strength and Conditioning Association. (2021). NSCA’s guide to program design. Human Kinetics.
5. https://blog.nasm.org/periodization-training-simplified
6. Lorenz, D., & Morrison, S. (2015). CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. International journal of sports physical therapy, 10(6), 734–747.