More Squatting
What this template is
This is a 5 day a week program focused on building up your Squat. You'll be squatting 5 times a week. This program is not for the faint of heart.
More Squatting is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run More Squatting in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
More Squatting Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
45
Avg Sets/Week
296
Avg Reps/Week
5
Days/Week
Average Intensity by Week
More Squatting Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
3 reps at 75%
1 reps at 85%
Bench Press
Assistance3 × 10 reps
Row
Assistance3 × 10 reps
Day 2
Squat
Main3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Assistance3 × 10 reps
Chin-up
Assistance3 × 10 reps
Day 3
Squat
Main3 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Pull-up
Assistance3 × 10 reps
Day 4
Squat
Main3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Assistance3 × 10 reps
Chin-up
Assistance3 × 10 reps
Day 5
Squat
Main3 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Week 2
Day 1
Squat
Main5 reps at 70%
3 reps at 80%
1 reps at 90%
Bench Press
Assistance3 × 10 reps
Row
Assistance3 × 10 reps
Day 2
Squat
Main3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Assistance3 × 10 reps
Chin-up
Assistance3 × 10 reps
Day 3
Squat
Main3 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Pull-up
Assistance3 × 10 reps
Day 4
Squat
Main3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Assistance3 × 10 reps
Chin-up
Assistance3 × 10 reps
Day 5
Squat
Main3 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Assistance3 × 10 reps
Row
Assistance3 × 10 reps
Day 2
Squat
Main3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Assistance3 × 10 reps
Chin-up
Assistance3 × 10 reps
Day 3
Squat
Main3 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Pull-up
Assistance3 × 10 reps
Day 4
Squat
Main3 reps at 65%
3 reps at 75%
3 reps at 85%
Bench Press
Assistance3 × 10 reps
Chin-up
Assistance3 × 10 reps
Day 5
Squat
Main3 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
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Questions about More Squatting
How long is the More Squatting program?
More Squatting is represented here as a 3-week template with 5 training days per week.
What is the main goal of More Squatting?
More Squatting is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is More Squatting designed for?
More Squatting is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track More Squatting?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.