12 Week Squat Program to Increase Your 1RM (with PDF)

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Powerlifting Squat Program
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I’ve designed an easy-to-follow and effective squat workout routine that can help you scale your squatting ability to the next level and build jacked legs.

Whether you’re a powerlifter or a bodybuilder, try this 12-week squat program to level up your strength.

Contents show

Program Overview

Duration12 Weeks
Exercise FocusSquat (Powerlift)
Sessions/WeekTwo
Workout LevelBeginner to Intermediate
Target GenderMale and Female
Equipment NeededKnee Straps/Compressor, Gym Belt
GoalIncrease Squatting Ability

12 Week Squat Workout Routine to Progress Your 1RM

Squat Workout Routine

In this program, you’ll do squat twice a week. On your first day, you’ll focus on strength (heavyweight sets), and on the other day, you’ll lift (moderate weight) to build firm legs and progress your strength.

Warm-up Exercises: Pick any two to three exercises and do them for 10 minutes.

  • 5-min Lower Body Foam Rolling
  • 5-minutes on the stationary bike (Low intensity)
  • 5-minute Incline Treadmill Walk
  • Perform bodyweight deep squat 3 sets of 8-10 reps (five-second pause per rep)

Weight You Can Lift:

  • Round 1– 40% of your one-rep max, 2-min rest.
  • Round 2 – 60% of your 1RM, 3-min rest.
  • Round 3 – 70-80 % of your 1RM, 4-min rest.
  • Round 4 – 80-90% of your 1RM, 4-min rest.
  • Round 5 – One rep max, 4 minute rest

Sessions/Week:

  • Monday and Thursday or Tuesday or Friday

Weight Increment:

  • Increase 2-5% weight every subsequent week.

Week 1

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10DB Squat (2 sets x 10 reps)
22 x 6-8Lunges (2 sets x 10 reps)
31 x 4-6Leg Extension (One set to failure)
41 x 2-4Romanian Deadlift (2 sets x 10 reps)

Thursday

ExerciseSets x RepsRest b/w Sets
Barbell Front Squat4 x 10-152-minute
Landmine Squat4 x 10-152-minute
Barbell Split Squat4 x 10-152-minute

Week 2

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10Sumo Squat (2 sets x 10 reps)
22 x 6-8Single-Leg Press (2 sets x 10 reps)
32 x 4-6Reverse Lunges (2 sets x 10 reps)
41 x 2-4Leg Curl (2 sets x 20 reps)

Thursday

ExerciseSets x RepsRest b/w Sets
Barbell Pin Squat4 x 10-152-minute
DB Deficit Squat4 x 10-152-minute
SM Sumo Squat4 x 10-152-minute

Week 3

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10Front Squat (2 sets x 10 reps)
22 x 6-8Curtsy Lunges (2 sets x 10 reps)
32 x 4-6Leg Extension (2 sets x 20 reps)
42 x 2-4Barbell Hip Thrust (2 sets x 10 reps)

Thursday

ExerciseSets x RepsRest b/w Sets
Pistol Squat4 x 10-152-minute
DB Lateral Squat4 x 10-152-minute
Zercher Squat4 x 10-152-minute

Week 4

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10Hack Squat (2 sets x 10 reps)
23 x 6-8Step-up (2 sets x 10 reps)
32 x 4-6Bulgarian Squat (2 sets x 10 reps)
42 x 2-4Leg Curl (2 sets x 20 reps)

Thursday

ExerciseSets x RepsRest b/w Sets
Horizontal Leg Press4 x 10-152-minute
Barbell Hack Squat4 x 10-152-minute
Box Squat4 x 5-102-minute

Week 5

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10DB Squat (2 sets x 10 reps)
23 x 6-8Lunges (2 sets x 10 reps)
33 x 4-6Leg Extension (One set to failure)
42 x 2-4Romanian Deadlift (2 sets x 10 reps)

Thursday

ExerciseSets x RepsRest b/w Sets
Barbell Front Squat4 x 10-152-3 minutes
Landmine Squat4 x 10-152-3 minutes
Barbell Split Squat4 x 10-152-3 minutes

Week 6

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10Sumo Squat (2 sets x 10 reps)
22 x 6-8Single-Leg Press (2 sets x 10 reps)
32 x 4-6Reverse Lunges (2 sets x 10 reps)
42 x 2-4Leg Curl (2 sets x 20 reps)
52 x 1–

Thursday

ExerciseSets x RepsRest b/w Sets
Barbell Pin Squat4 x 10-152-3 minutes
DB Deficit Squat4 x 10-152-3 minutes
SM Sumo Squat4 x 10-152-3 minutes

Week 7

Monday

RoundSets x RepsSupportive Lifts
12 x 10-12Front Squat (2 sets x 10 reps)
22 x 8-10Curtsy Lunges (2 sets x 10 reps)
32 x 6-8Leg Extension (2 sets x 20 reps)
42 x 4-6Barbell Hip Thrust (2 sets x 10 reps)

Thursday

ExerciseSets x RepsRest b/w Sets
Pistol Squat4 x 10-152-3 minutes
DB Lateral Squat4 x 10-152-3 minutes
Zercher Squat4 x 10-152-3 minutes

Week 8

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10Hack Squat (2 sets x 10 reps)
22 x 6-8Step-up (2 sets x 10 reps)
32 x 4-6Bulgarian Squat (2 sets x 10 reps)
42 x 2-4Leg Curl (2 sets x 20 reps)
53 x 1

Thursday

ExerciseSets x RepsRest b/w Sets
Horizontal Leg Press4 x 10-152-minute
Barbell Hack Squat4 x 10-152-minute
Box Squat4 x 5-102-minute

Week 9

Monday

RoundSets x RepsSupportive Lifts
12 x 10-12DB Squat (2 sets x 10 reps)
22 x 8-10Lunges (2 sets x 10 reps)
33 x 6-8Leg Extension (One set to failure)
43 x 4-6Romanian Deadlift (2 sets x 10 reps)

Thursday

ExerciseSets x RepsRest b/w Sets
Barbell Front Squat4 x 10-152-3 minutes
Landmine Squat4 x 10-152-3 minutes
Barbell Split Squat4 x 10-152-3 minutes

Week 10

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10Sumo Squat (2 sets x 10 reps)
21 x 6-8Single-Leg Press (2 sets x 10 reps)
31 x 4-6Reverse Lunges (2 sets x 10 reps)
42 x 2-4Leg Curl (2 sets x 20 reps)
54 x 1–

Thursday

ExerciseSets x RepsRest b/w Sets
Barbell Pin Squat4 x 10-152-3 minutes
DB Deficit Squat4 x 10-152-3 minutes
SM Sumo Squat4 x 10-152-3 minutes

Week 11

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10Front Squat (2 sets x 10 reps)
22 x 6-8Curtsy Lunges (2 sets x 10 reps)
32 x 4-6Leg Extension (2 sets x 20 reps)
42 x 2-4Barbell Hip Thrust (2 sets x 10 reps)

Thursday

ExerciseSets x RepsRest b/w Sets
Pistol Squat4 x 10-152-3 minutes
DB Lateral Squat4 x 10-152-3 minutes
Zercher Squat4 x 10-152-3 minutes

Week 12

Monday

RoundSets x RepsSupportive Lifts
12 x 8-10Hack Squat (2 sets x 10 reps)
21 x 6-8Step-up (2 sets x 10 reps)
31 x 4-6Bulgarian Squat (2 sets x 10 reps)
42 x 2-4Leg Curl (2 sets x 20 reps)
55 x 1–

Thursday

ExerciseSets x RepsRest b/w Sets
Horizontal Leg Press4 x 10-152-minute
Barbell Hack Squat4 x 10-152-minute
Box Squat4 x 5-102-minute

How Much Weight Should You Increase Every Week?

This is how you can progressively increase weight and set your new squat personal record (PR).

Here, I’ve taken an example of a person who lifts 100 kg and wants to progress his squat.

WeeksIncrease Weight (Approx)1RM
Week 10100
Week 21101
Week 31102
Week 41.5103.5
Week 51.5105
Week 62107
Week 72109
Week 82111
Week 92113
Week 92115
Week 102117
Week 112119
Week 121120

This is how you can increase your squat from 100 to 120 kg or 20% in 12 weeks.

Some people may be able to lift more weight after 12 weeks of the program, and some may find it difficult to increase any weight.

Increasing weight primarily depends on how consistently you follow the program, how much time you allow your muscles to recover, and how you feed your muscles the optimum nutrition.

If you focus on everything properly, you’ll be able to break your old PR and set a new one.

Please note: You should not use this program if you have any injury. Consult a professional before starting this program.

Download The Powerlifting Squat Program PDF

12-Week-Squat-Workout-ProgramDownload

If you’ve followed the Russian and Hatch squat programs, this is also worth trying.

Helpful Resources:

Maximize Your Bench Press with this program.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program.

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