Squat · Compound
Back Squat
Also known as Barbell Back Squat, High Bar Squat, Low Bar Squat, Squat. Targets Quads, Glutes with an optimal working range of 1–12 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Back Squat:
- 1 Brace core
- 2 Break at hips and knees simultaneously
- 3 Drive knees out
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Knee cave
- ✕ Butt wink
- ✕ Forward lean
Programs Featuring Back Squat (45)
5/3/1 Basic
A four-week 5/3/1 main-lift cycle with AMRAP top sets and a deload. Known maxes use a 90% training reference; assistance is not included.
Greyskull LP
A three-day beginner strength template with AMRAP final sets. Train squats, presses and deadlifts with a consistent 12-week schedule.
Juggernaut Method
A 16-week Juggernaut-inspired program with four sessions a week across four 4-week waves (10s, 8s, 5s, 3s). Prescribes static progression from a 90% training max without automated mid-program recalculation.
Hatch Squat Program
A 12-week squat specialization pairing back and front squats twice a week. Matches the published Gayle Hatch schedule with a heavy Day 1, lighter Day 2, and a 103% new max attempt in Week 11.
Building the Monolith (Minimalist + Progression)
A six-week main-lift example inspired by Building the Monolith. Major assistance, conditioning and 20-rep squat work are not included.
PHUL (Power Hypertrophy Upper Lower)
A four-day upper/lower plan with power and hypertrophy sessions over 12 weeks. Choose working weights for the reps shown; no max required.
Smolov Squat Cycle
A demanding 13-week squat specialization adapted from Smolov, with changing weekly volume and frequency. For experienced squatters.
nSuns 5-Day LP
A five-day, high-volume nSuns-style plan. Completed heavy 1+ sets guide future-week increases with known maxes; assistance is not included.
Sheiko #29 (Simplified)
A four-week, three-day Sheiko-inspired example with repeated main-lift blocks. This is an approximation, not a verified program #29.
Candito 6-Week Strength (Simplified)
A six-week upper/lower approximation with four sessions a week and a light final week. Review its differences from the original Candito plan.
Ivysaur 4-4-8
A three-day strength template combining heavy 4×4 work, 4×8 volume and AMRAP sets across the main lifts, rows and chinups.
Starting Strength
A six-week Starting Strength adaptation with three barbell sessions a week, alternating squat, press, deadlift and power clean workouts.
StrongLifts 5x5
A three-day beginner barbell plan with alternating workouts. Train squats, presses, rows and deadlifts on a consistent 12-week schedule.
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
Smolov Jr. Squat + Upper Bodybuilding Split
Combines the rapid squat strength gains of Smolov Jr. (6×6, 7×5, and 8×4 squat waves) with dedicated Chest/Shoulders/Triceps and Back/Biceps bodybuilding hypertrophy days.
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
5/3/1 Boring But Big (BBB)
Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.
6-Day Linear Push / Pull / Legs (PPL)
A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.
The Texas Method (Volume / Recovery / Intensity)
The classic 3-day intermediate barbell strength program structured around Monday Volume (5×5), Wednesday Light Recovery (2×5), and Friday Intensity (heavy 1×5 PR top sets).
Madcow 5×5 (Intermediate Ramping 5×5)
Bill Starr’s classic 3-day intermediate ramping 5×5 routine using ascending 5-rep sets on Monday, recovery squats + heavy Deadlift/Overhead Press on Wednesday, and a heavy Friday triple + 8-rep backoff set.
Arnold’s Golden Six (Classic Full-Body Bodybuilding)
Arnold Schwarzenegger’s classic 3-day full-body mass routine built around 6 compound and golden-era movements (4×10 Squat, 3×10 Bench Press, 3×10 Chin-Ups, 4×10 Overhead Press, 3×10 Barbell Curls, and 3×15 Core).
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
4-Day Upper / Lower Bodybuilding Split
A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.
GZCLP (4-Day Tiered Linear Progression)
Cody Lefever’s 3-tier linear progression system pairing Tier 1 heavy triples (5×3+), Tier 2 barbell hypertrophy (3×10), and Tier 3 isolation volume (3×15+) across Squat, Bench, Deadlift, and Overhead Press.
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.
Coan-Phillipi 10-Week Deadlift Cycle
Ed Coan and Mark Phillipi’s iconic 10-week deadlift specialization cycle combining a weekly heavy top double, timed speed triples, and a posterior-chain power circuit alongside Bench and Squat maintenance days.
Doug Hepburn Method (8×2 Power + 3×6 Pump)
Doug Hepburn’s classic 4-day double-progression system pairing 8×2-to-8×3 heavy submaximal doubles/triples (80% 1RM) with 3×6-to-3×8 hypertrophy pump sets across Squat, Bench, Deadlift, and Overhead Press.
Calgary Barbell 16-Week Powerlifting Program
Bryce Krawczyk’s renowned 16-week, 4-day competition powerlifting cycle progressing from high-volume hypertrophy and paused variations into heavy competition triples, doubles, and meet peaking.
TSA 9-Week Intermediate Approach
The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.
Candito Linear Program (4-Day Strength & Control)
Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.
Sheiko #30 (4-Week Accumulation Cycle)
Boris Sheiko’s 4-week high-volume accumulation cycle following #29, featuring double-wave Squat and Bench Press sessions at 75%–85% 1RM to build technical mastery and work capacity.
Sheiko #32 (4-Week Competition Peaking Cycle)
Boris Sheiko’s 4-week competition peaking and taper block designed to follow #29 and #30, shed accumulated fatigue, and peak Squat, Bench Press, and Deadlift for a meet or 1RM test day.
Korte 3×3 (8-Week High-Frequency Powerlifting)
Stephan Korte’s minimalist German 3-day powerlifting system training Squat, Bench Press, and Deadlift every session—4 weeks of high-volume 58%–64% accumulation followed by 4 weeks of 80%–95% peaking.
5/3/1 First Set Last (FSL 5×5)
Jim Wendler’s go-to 5/3/1 supplemental strength template pairing the 4-week 5/3/1 AMRAP wave with 5×5 explosive backoff sets at your First Set percentage plus push, pull, and core assistance.
nSuns 4-Day Linear Progression (5/3/1 LP)
The 4-day version of the high-volume nSuns 5/3/1 Linear Progression, packing 17 Tier 1 + Tier 2 barbell sets per session across Bench Press, Squat, and Deadlift with extra recovery days.
nSuns 6-Day Squat Focus LP
The 6-day high-frequency nSuns 5/3/1 Linear Progression adding a dedicated Saturday 6×3 Dynamic Squat and Speed Deadlift session for lifters chasing rapid lower-body and total-body PRs.
GZCL The Rippler (12-Week Strength & Peaking)
Cody Lefever’s 12-week, 4-day GZCL strength and peaking program featuring high-intensity Tier 1 waves (85% → 100%) and tapering Tier 2/Tier 3 volume—ideal for peaking or maintaining strength on a cut.
20-Rep Breathing Squats (6-Week Old-School Mass)
The legendary 6-week, 3-day old-school bodybuilding and strength routine built around a single all-out 20-rep Breathing Squat ("Widowmaker") set plus heavy Bench Press, Overhead Press, Barbell Rows, and Stiff-Leg Deadlifts.
German Volume Training (GVT 10×10 Hypertrophy)
Charles Poliquin’s iconic 10 sets of 10 reps (10×10) hypertrophy shock program starting at 60% of 1RM with strict 90-second rest intervals to pack on rapid lean muscle mass.
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Dante Trudel’s famous high-intensity power-bodybuilding system combining Rest-Pause top clusters, loaded fascia stretching, heavy Deadlift/Row straight sets, and 20-rep Squat Widowmakers.
Heavy Duty High-Intensity 4-Day Split (Blood & Guts)
Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.
Smolov Jr. Bench Press + 4-Day Bodybuilding Split
3-week, 4-day hybrid specialization block pairing the legendary Smolov Jr. Bench Press cycle (6×6, 7×5, 8×4, 10×3) with Back, Leg, Shoulder, and Arm bodybuilding accessories.
Russian Squat Routine (6-Week Soviet 6×2 to 6×6 Cycle)
The legendary 6-week, 3-day Soviet Squat Peaking Cycle that builds from 6×2 to 6×6 at 80% 1RM in Weeks 1–3 before stepping through 5×5 @ 85%, 4×4 @ 90%, 3×3 @ 95%, 2×2 @ 100%, and a 105% 1RM peak.