This is a 13 week program designed to break through squat plateaus and deliver a new personal best.

Note that
I would recommend 48 hours rest between sessions where possible, e.g. Monday, Wednesday, Friday for the 3 da
I have added the appropriate formulas to the sheet so you should ONLY change the information in the GREEN cel

Day 1 Day 2 Day 3

Sets x Reps Weight Sets x Reps Weight Sets x Reps
Week 1 Phase In 3x8 117.5 3x8 117.5 4x5
1x5 125 1x5 125 1x3
2x2 135 2x2 135 2x2
1x1 145 1x1 145 1x1

Week 2 Phase In 1x5 145 1x5 147.5 1x5

Week 3 Base Cycle 4x9 125 5x7 135 7x5

Week 4 Base Cycle 4x9 125 5x7 135 7x5

Week 5 Base Cycle 4x9 125 5x7 135 7x5

Week 6 Base Cycle REST REST Build to 1RM

Week 7 Switching Phase See Accesory Lifts tab

Week 8 Switching Phase See Accesory Lifts tab

Week 9 Intense Cycle 1x3 0 1x3 0 1x4

1x4 0 1x3 0 1x4
3x4 0 1x4 0 5x4
1x5 0 1x3 0
2x5 0

Week 10 Intense Cycle 1x4 0 1x3 0 1x3

1x4 0 1x3 0 1x3
1x4 0 1x3 0 1x4
1x3 0 3x3 0 4x5
2x4 0 1x3 0

Week 11 Intense Cycle 1x3 0 1x3 0 1x3

1x3 0 1x3 0 1x3
1x3 0 1x3 0 1x3
 5x5 0 2x3 0 4x3

Week 12 Intense Cycle 1x3 0 1x3 0 1x3

1x4 0 1x3 0 1x4
5x5 0 4x3 0 3x4

Week 13 Taper 1x3 0 1x4 0 Build to 1RM

1x3 0 4x4 0
2x5 0
3x4 0
personal best. Note that while listed as Day 1,2,3,4 these are NOT to be done on consecutive days.
esday, Friday for the 3 days/week.
mation in the GREEN cells. Everything else should update accordingly.

Day 3 Day 4 Enter Current 1RM here --> 180

Weight Sets x Reps Weight
125
135
145
162.5

152.5 It's recommended you add 10lb (~5kg) after weeks 2, 3 and 4 but if you str

145 10 x 3 152.5 Total weight added to 1RM for Week 3 --> 0

145 10 x 3 152.5 Total weight added to 1RM for Week 4 --> 0

145 10 x 3 152.5 Total weight added to 1RM for Week 5 --> 0

Build to 1RM

0 Enter New 1RM Achieved in Week 6 --> 0

0
0

0
0
0
0

0
0
0
0

0
0
0
s 2, 3 and 4 but if you struggle then keep the same weight i.e. enter 0 in green cell
From cultofstrength.com Day 1

Exercise Sets x Reps Weight

Week 1 Phase In Close Grip Bench Press 1x5 Heavy

Week 2 Phase In Close Grip Bench Press 1x5 Heavy

Week 3 Base Cycle Bench Press 1x3 Heavy

Week 4 Base Cycle Bench Press 1x3 Heavy

Week 5 Base Cycle Bench Press 1x3 Heavy

Week 6 Base Cycle Bench Press 1x3 Heavy

Week 7 Switching Phase Back Squat (2 sec pause) 4x5

Seated Box Jumps 3x5
Pull Ups 3 x 5-10
Single Leg Hip Extension 3 x 10

Week 8 Switching Phase Back Squat (2 sec pause) 4x5

Depth Box Jumps 3x5
Pull Ups 3 x 5-10
Jump Lunges 3 x 20

Week 9 Intense Cycle N/A

Week 10 Intense Cycle N/A

Week 11 Intense Cycle N/A

Week 12 Intense Cycle N/A

Week 13 Taper N/A

 Day 2 Day 3

Exercise Sets x Reps Weight Exercise Sets x Reps

1 Arm DB Row 3x8 Heavy Power Clean 1x3

1 Arm DB Row 3x8 Heavy Power Clean 1x3

Bent Over Rows 3x8 Heavy Overhead Press 1x5

Bent Over Rows 3x8 Heavy Overhead Press 1x5

Bent Over Rows 3x8 Heavy Overhead Press 1x5

Bent Over Rows 3x8 Heavy Overhead Press 1x5

Power Clean 5x3 60-65% 1RM BB Squat Jumps 3 x 10

Incline DB Bench Press 3x8 Hurdle Jumps 4x4
Hanging Leg Raises 3 x 10 Face Pulls 4 x 15
Kneeling Pallof Press 3 x 12-15 Sprint 4 x 50m

Power Clean 5x3 65-70% 1RM BB Squat Jumps 3x8

Incline DB Bench Press 3x8 Hurdle Jumps 4x4
Hanging Leg Raises 3 x 10 Face Pulls 4 x 15
Kneeling Pallof Press 3 x 12-15 Sprint 4 x 50m

N/A N/A

N/A N/A

N/A N/A

N/A N/A

N/A N/A
ay 3 Day 4

Weight Exercise Sets x Reps Weight

Heavy N/A

Heavy N/A

Heavy Pull Ups 4 x 3-8 Body-weight

Heavy Pull Ups 4 x 3-8 Body-weight

Heavy Pull Ups 4 x 3-8 Body-weight

Heavy Pull Ups 4 x 3-8 Body-weight

20% 1RM N/A

30% 1RM N/A

N/A

N/A

N/A

N/A

N/A
If you have a gmail account, go to File --> Make a copy.. to create a copy of this spreadsheet whic

If you don't have a gmail account, either get one, or you can use File -->
Download as --> Microsoft Excel and that should still allow you to edit and
update the downloaded spreadsheet
opy of this spreadsheet which you can edit.