STRENGTH · INTERMEDIATE · FULL GYM · 3 DAYS/WEEK
8-Week Squat PR workout program
8-week squat PR program. Three sessions a week centered on squat work with bench and deadlift supporting. Linear progression with deload week. Who this is for: lifters chasing a squat PR.
24-week block · sessions repeat each week
The workouts
Day 1 — Squat Main
- Squat (Barbell)4 × 5
- Romanian Deadlift (Barbell)3 × 8
- Leg Press (Machine)3 × 10
- Leg Extension (Machine)3 × 12
Day 2 — Bench Support
- Bench Press (Barbell)4 × 6
- Bent Over Row (Barbell)4 × 6
- Overhead Press (Barbell)3 × 8
- Face Pull3 × 15
Day 3 — Deadlift Support
- Deadlift (Barbell)4 × 5
- Front Squat3 × 5
- Pull Up4 × 5
- Lateral Raise (Dumbbell)3 × 12
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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