We have all had clients in the past that have struggled to get past a particular weight when squatting. In these circumstances it’s often best to take a step backwards before pushing forwards again, not to mention incorporating a few manipulations into the individual’s planning.
So here is a 6 week back squat plateau-busting program. Remember to keep your 2x upper body sessions in, however the volume should be lowered by 20-30% to account for the increased intensity of the lower body sessions over the 8 weeks.
Week 1. 2x lower body sessions
Session A
- A. Front Squat 5 sets 5 reps @ 70% 1RM (rest 4 mins)
- B1. Bulgarian split squat 5 sets 6 reps per leg @ 70% 1RM
- B2. Box Jumps 5 sets 3 reps (rest 4mins)
- C1. Deadlift 4 sets 4 reps @ 70%1RM
- C2. Nordic Hamstring extensions (eccentric phase only) 4 sets 3 reps (rest 5mins)
Session B
- A. Barbell jump squat 5 sets 3 reps @50% 1RM (rest 5mins)
- B1. Front Squat 5 sets 3 reps @ 75% 1RM
- B2. Box Jumps 5 sets 2 reps (rest 5 mins)
- C. Romanian Deadlift 4 sets 3 reps @ 75% 1RM
- D. Glute Bridge with bands 4 sets 5 reps + 5s isometric pause in full extension (4min rest)
Week 2. 2x lower body sessions
Session A
- A. Front Squat 5 sets 4 reps @ 75% 1RM (rest 4 mins)
- B1. Bulgarian split squat 5 sets 5 reps per leg @ 75% 1RM
- B2. Box Jumps 5 sets 3 reps (rest 4mins)
- C1. Deadlift 4 sets 3 reps @ 75%1RM
- C2. Nordic Hamstring extensions (eccentric phase only) 4 sets 3 reps (rest 5mins)
Session B
- A. Barbell jump squat 5 sets 3 reps @55% 1RM (rest 5mins)
- B1. Front Squat 6 sets 2 reps @ 80% 1RM
- B2. Box Jumps 6 sets 2 reps (rest 5 mins)
- C. Romanian Deadlift 4 sets 3 reps @ 80% 1RM
- D. Glute Bridge with bands 4 sets 5 reps + 5s isometric pause in full extension (4min rest)
Week 3. 2x lower body sessions
Session A
- A. Front Squat 5 sets 3 reps @ 80% 1RM (rest 4 mins)
- B1. Bulgarian split squat 5 sets 5 reps per leg @ 80% 1RM
- B2. Box Jumps 5 sets 3 reps (rest 4mins)
- C1. Deadlift 4 sets 3 reps @ 80%1RM
- C2. Nordic Hamstring extensions (eccentric phase only) 4 sets 3 reps (rest 5mins)
Session B
- A. Barbell jump squat 5 sets 3 reps @55% 1RM (rest 5mins)
- B1. Front Squat 6 sets 2 reps @ 85% 1RM
- B2. Box Jumps 6 sets 2 reps (rest 5 mins)
- C. Romanian Deadlift 4 sets 3 reps @ 85% 1RM
- D. Glute Bridge with bands 4 sets 5 reps + 5s isometric pause in full extension (4min rest)
Week 4. 2x lower body sessions. DELOAD WEEK
Session A
- A. Front Squat 5 sets 5 reps @ 70% 1RM (rest 4 mins)
- B1. Bulgarian split squat 5 sets 6 reps per leg @ 70% 1RM
- B2. Box Jumps 5 sets 3 reps (rest 4mins)
- C1. Deadlift 4 sets 4 reps @ 70%1RM
- C2. Nordic Hamstring extensions (eccentric phase only) 4 sets 3 reps (rest 5mins)
Session B
- A. Barbell jump squat 5 sets 3 reps @50% 1RM (rest 5mins)
- B1. Front Squat 5 sets 3 reps @ 75% 1RM
- B2. Box Jumps 5 sets 2 reps (rest 5 mins)
- C. Romanian Deadlift 4 sets 3 reps @ 75% 1RM
- D. Glute Bridge with bands 4 sets 5 reps + 5s isometric pause in full extension (4min rest)
Week 5. 2x lower body sessions
Session A
- A. Back Squat 8 sets 5 reps @75% 1RM (rest 5mins)
- B1. Romanian Deadlift 4 sets 5 reps @75%1RM
- B2. Reactive Depth Jumps 4 sets 5 reps
- C. Nordic hamstring curls 5 sets 5 reps (eccentric only)
Session B
- A. Barbell jump squat 5 sets 5 reps @ 55% 1RM
- B1. Bulgarian split squat 6 sets 5 reps per leg @75% 1RM
- B2. Box Jumps 6 sets 3 reps (rest 4mins)
- C. Glute Bridge 5 sets 5 reps+ 3s isometric pause
Week 6. 2x lower body sessions
Session A
- A. Back Squat 8 sets 4 reps @80% 1RM (rest 5mins)
- B1. Romanian Deadlift 4 sets 4 reps @80%1RM
- B2. Reactive Depth Jumps 4 sets 5 reps
- C. Nordic hamstring curls 5 sets 5 reps (eccentric only)
Session B
- A. Barbell jump squat 5 sets 5 reps @ 60% 1RM
- B1. Bulgarian split squat 6 sets 4 reps per leg @80% 1RM
- B2. Box Jumps 6 sets 3 reps (rest 4mins)
- C. Glute Bridge 5 sets 5 reps+ 3s isometric pause
Week 7. 2x lower body sessions
Session A
- A. Back Squat 8 sets 3 reps @85% 1RM (rest 5mins)
- B1. Romanian Deadlift 4 sets 4 reps @80%1RM
- B2. Reactive Depth Jumps 4 sets 5 reps
- C. Nordic hamstring curls 5 sets 5 reps (eccentric only)
Session B
- A. Barbell jump squat 5 sets 5 reps @ 65% 1RM
- B1. Bulgarian split squat 6 sets 5 reps per leg @85% 1RM
- B2. Box Jumps 6 sets 3 reps (rest 4mins)
- C. Glute Bridge 5 sets 5 reps+ 3s isometric pause
Week 8. 2x lower body sessions
Session A
- A. Back Squat 10 sets 2 reps @90% 1RM (rest 5mins)
- B1. Romanian Deadlift 4 sets 4 reps @85%1RM
- B2. Reactive Depth Jumps 4 sets 5 reps
- C. Nordic hamstring curls 5 sets 5 reps (eccentric only)
Session B
- A. Barbell jump squat 5 sets 5 reps @ 65% 1RM
- B1. Bulgarian split squat 6 sets 3 reps per leg @90% 1RM
- B2. Box Jumps 6 sets 3 reps (rest 4mins)
- C. Glute Bridge 5 sets 5 reps+ 3s isometric pause
Following week 8, the client should have an easy week, utilising low volume with bursts of high intensity, then they should break their Plateau. Have a go and let me know how you get on.