For the Quarantine Squat Cycle I’d like you to follow the table below with 2 workouts per week. Ideally those days would be Monday/Thursday or Tuesday/Friday. Give yourself two full days rest between squat cycle sessions.
Some of y’all have asked for a squat cycle. Here it is! The first set is for people with a full lifting set up at home (lots of weights and a rack). The second set doesn’t require a rack. If there is anything y’all want to see more of let us know. If you have questions reach out!
Quarantine Squat Cycle with rack/full weights
Depending on ability level and weights, feel free to add in good mornings on the first day and Bulgarian split squats on day 2.
| Quarantine | Squat | Cycle |
| Week 1 | ||
| Session 1 | Session 2 | |
| Back squat 3×10 65% Good mornings 3×6 |
Back squat 3×10 65% Bulgarian split squats 3×8/8 |
|
| Week 2 | ||
| Session 1 | Session 2 | |
| Back squat 3×10 70% Good mornings 3×6 |
Back squat 3×10 70% Bulgarian split squats 3×8/8 |
|
| Week 3 | ||
| Session 1 | Session 2 | |
| Back squat 4×8 75% Good mornings 3×6 |
Back squat 4×8 75% Bulgarian split squats 3×8/8 |
|
| Week 4 | ||
| Session 1 | Session 2 | |
| Back squat 4×6 80% Good mornings 3×6 |
Back squat 4×6 80% Bulgarian split squats 3×8/8 |
|
| Week 5 | ||
| Session 1 | Session 2 | |
| Back squat 4×6 80% Good mornings 3×6 |
Back squat 4×6 80% Bulgarian split squats 3×8/8 |
|
| Week 6 | ||
| Session 1 | Session 2 | |
| Back squat 4×5 85% Good mornings 3×6 |
Back squat 4×5 85% Bulgarian split squats 3×8/8 |
Quarantine Squat Cycle no rack/limited weights
| Quarantine | Squat | Cycle |
| Week 1 | ||
| Session 1 | Session 2 | |
| Front squat tempo 5 sec down, 5 sec hold. 5×5 |
Front squats 3×15 | |
| Week 2 | ||
| Session 1 | Session 2 | |
| Front squat tempo 5 sec down, 5 sec hold. 5×5 |
Front squats 3×15 | |
| Week 3 | ||
| Session 1 | Session 2 | |
| Front squat 7 sec down 7 sec hold 6×4 |
Front squats 3×12 | |
| Week 4 | ||
| Session 1 | Session 2 | |
| Get 5×3 10 sec hold in bottom:) |
Front squats 4×9 | |
| Week 5 | ||
| Session 1 | Session 2 | |
| Get 5×3 10 sec hold in bottom:) |
Front squats 4×9 |
