Peak Squat

10 weeks of advanced block-periodized squat training. Squat tolerates higher frequency than the other big lifts — you'll squat three times a week (Max Effort + Volume + Dynamic Effort) — but the mid-week upper body day is non-negotiable: it gives the legs a true recovery day between the heavy and volume sessions, and keeps bench/OHP/back strength intact during the block. ME variations rotate weekly: pause, front, Anderson, then box squat and heavy work in Block 2. Week 9 is a taper. Week 10 is your peak — opener / 2nd / 3rd 1RM attempts. SCHEDULE: Train 4 days a week. Recommended split: Mon (ME Squat) / Wed (Upper Body) / Fri (Volume Squat) / Sun (DE Squat + Posterior). Always at least 1 rest day between sessions. Do NOT stack two squat days back-to-back. The Wednesday upper-body day is part of the program, not optional — it keeps your bench/OHP/back from atrophying and gives your legs ~48 hours of rest between the Monday ME and Friday Volume sessions.

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