Quarantine Squat Cycle

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