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1RM Squat Builder
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General
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Plan Details
The 1RM Squat Builder routine by bootneck77 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Increase Squat 1RM - 4 week progressive programme with week 5 being test day. Week 1 Day 1 - 3 Sets x 5 Reps @ 75% Week 1 Day 2 -Pause Squats: 3 Sets x 5 Reps @ 60% Week 2 Day 1 - 4 Sets x 3 Reps @ 82% Week 2 Day 2 - Front Squats: 3 Sets x 5 Reps Week 3 Day 1 - 5 Sets x 2 Reps @ 90% Week 3 Day 2 - Pause Squats: 3 Sets x 3 Reps @ 70% Week 4 (Deload); Day 1 - 2 Sets x 3 Reps @ 60% Day 2 - Mobility & Light Accessory Work Week 5 Day 1 - Test 1RM
Routine detail
Day 1
Back/Shoulders
Est. 57 min
5 exercises
Barbell Deadlift
6 Sets x 10,6,4,4,4,1 Reps
Barbell Military Press
4 Sets x 4,5,5,20 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Calf Raise On A Dumbbell
1 Set x 20 Reps
Day 2
Primary Squat Day
Est. 43 min
5 exercises
Barbell Squat
4 Sets x 8,3,3,3 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Calf Raise On A Dumbbell
1 Set x 20 Reps
Day 3
Cardio
Est. 240 min
4 exercises
Indoor Cycling
1 Set
Treadmill Running
1 Set
Decline Crunch
1 Set x 10 Reps
Dumbbell Decline Tricep Extension
1 Set x 10 Reps
Day 4
Secondary Squat Day
Est. 48 min
6 exercises
Pause Squats
4 Sets x 8,5,5,5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Calf Raise On A Dumbbell
1 Set x 20 Reps
90/90 Hamstring Stretch
1 Set x 10 Reps
Day 5
Chest & Arms
Est. 80 min
7 exercises
Barbell Bench Press
4 Sets x 10,5,5,5 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Hammer Curls
2 Sets x 27 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 27 Reps
Dumbbell Decline Tricep Extension
1 Set x 20 Reps
