4-week Back Squat Cycle
All you do is enter your maxes and you’re ready to train! You will also be able to keep track of your maxes as you go. This is the complete training journal for you to keep forever!
Week 1
Day 1
Back Squat:
3 x 10 @ 65%
Block (or hang) Snatch [mid-thigh]:
5 x 3 @ 65%
Halting Snatch DL (hip/high thigh):
3 x 3 @ 80%
Overhead Squat:
4 x 3 @ 65%
Day 2
Warm-up: Push Jerk in Split - 3x5
Jerk BTN (behind the neck):
5 x 3 @70%
Push Press:
4 x 5 @ 75%
Jerk Dip Squat:
3 x 5 @ 80% (% of Jerk)
Day 3
Back Squat:
5 x 5 @ 75%
Block (or Hang) Clean [mid-thigh]:
5 x 3 @ 65%
Halting Clean Deadlift (hip/high thigh):
3 x 3 @ 80%
Good Morning:
3 x 5 (light load)
Day 4
Warm-up: Muscle Snatch - 3 x 3
4 x 3 @ 65%
Power Clean:
4 x 3 @ 65%
Power Jerk:
4 x 3 @ 65%
Day 5
Back Squat:
8 x 3 @ 80%
2 x 3 @ 70%
3 x 2 @ 75%
Clean & Jerk:
2 x 2(1+1) @ 70%
3 x (1+1) @ 75%
Snatch Push Press:
3 x 5 @ 70% [% of snatch]
Week 2
Day 6
Back Squat:
3 x 10 @ 70%
Block (or hang) Snatch (mid-thigh):
2 x 3 @ 65%
3 x 3 @ 70%
Halting Snatch DL (hip/high thigh):
3 x 5 @ 85%
Overhead Squat:
3 x 3 @ 70%
Day 7
Warm-up: Push Jerk in Split - 3 x 3
Jerk BTN (behind the neck):
5 x 3 @ 75%
Push Press:
2 x 5 @ 75%
2 x 5 @ 80%
Jerk Dip Squat:
3 x 5 @ 85%
Day 8
Back Squat:
5 x 5 @ 80%
Block (or hang) Clean (mid-thigh):
2 x 3 @ 65%
3 x 3 @ 70%
Halting Clean Deadlift (hip/high thigh):
3 x 3 @ 85%
Good Morning:
3 x 5 (light)
Day 9
Warm-up: Muscle Snatch - 3 x 3
2 x 3 @ 65%
3 x 3 @ 70%
Power Clean:
2 x 3 @ 65%
3 x 3 @ 70%
Power Jerk:
2 x 3 @ 65%
3 x 3 @ 70%
Day 10
Back Squat:
8 x 3 @ 85%
1 x 3 @ 70%
1 x 2 @ 75%
3 x 1 @ 80%
Clean & Jerk:
1 x 2(1+1) @ 70%
1 x 2(1+1) @ 75%
3 x (1+1) @ 80%
Week 3
Day 11
Back Squat:
3 x 10 @ 73%
Block (or hang) Snatch (mid-thigh):
5 x 3 @ 70%
Halting Snatch DL (hip/high thigh):
3 x 3 @ 85%
Overhead Squat:
5 x 3 @ 70%
Day 12
Warm-up: Push Jerk in Split - 3 x 3
Jerk BTN (behind the neck):
3 x 3 @ 75%
2 x 3 @ 80% (go up on last set or two if you feel good)
Push Press:
1 x 5 @ 75%
2 x 5 @ 80%
1 x 5 @ 85%
Jerk Dip Squat:
5 x 3 @ 85% (% of Jerk)
Day 13
Back Squat:
5 x 5 @ 83
Block (or hang) Clean [mid-thigh]:
5 x 3 @ 70% (go up on last set or two if you're feeling good.
Halting Clean DL (mid/high-thigh):
3 x 3 @ 85%
Stiff-legged DL:
1 x 5 @ 65%
2 x 5 @ 70%
Day 14
Warm-up: Muscle Snatch - 3 x 3
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
Power Clean:
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
Power Jerk:
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
Day 15
Back Squat:
8 x 3 @ 88%
1 x 3 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
2 x 1 @ 85%
Clean & Jerk:
1 x 2(1+1) @ 70%
1 x 2(1+1) @ 75%
1 x (1+1) @ 80%
2 x (1+1) @ 85%
Week 4
Day 16
Snatch:
5 x 2 @ 60%
Clean & Jerk:
5 x (1+1) @ 60%
Back Squat:
3 x 2 @ 50%
Day 17
Power Snatch:
4 x 1 @ 60%
3 x 1 @ 70%
Power Clean + Power Jerk:
4 x 1 @ 60%
3 x 1 @ 70%
Back Squat Jumps:
3 x 3 (empty bar or very light load)
Day 18
Snatch:
5 x 1 @ 60%
Clean & Jerk:
5 x (1+1) @ 60%
Back Squat:
3 x 2 @ 40%
Day 19
Hang Power Snatch:
5 x 1 @ 60%
Hang Power Clean + Power Jerk:
5 x (1+1) @ 60%
Box Jumps:
3 x 3
Day 20
Back Squat:
TEST MAX
Snatch:
Heavy Single
Clean & Jerk:
Heavy Single