Foundation Squat

Build your first real squat. 6 weeks of linear progression — squat heavy three times a week, add 5-10 lb every session you hit your reps. Three balanced days: a heavy back squat day, a lighter front-squat-and-hinge day to build the quads and hamstrings, and a back-squat + overhead-press day for full-body strength. Block 1 (weeks 1-3) is straight 5×5 linear progression on the back squat. Block 2 (weeks 4-6) introduces a Greyskull-style AMRAP on the final set so you find out exactly how strong you've gotten. Designed for true novices — built on the foundation of Starting Strength and StrongLifts 5×5. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Squat) / Wed (Front Squat & Hinge) / Fri (Squat + Press) — or any pattern with at least 1 rest day between sessions. Take 2 consecutive days off at the end of the week. Squat-3x-a-week is part of why LP works at this stage; don't skip days.

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Track this program in the SwoleX app — log sets, auto-post sessions, share your progress.