Squat Specialization

8 weeks of focused squat programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with Boring But Big supplemental volume on the front squat (substituted for back-squat BBB to manage lumbar fatigue) and Smolov-Jr-style volume influence. Block 1 (weeks 1-4) is hypertrophy: heavy 5/3/1 top sets followed by 5x10 front squats at 50% to build the quads and core that drive heavier back squats. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused FSL work for hole-strength, a dedicated tempo squat day for control and time-under-tension, and a Bulgarian split squat accessory day. Week 4 is deload. Week 8 is test day. Requires a known back squat 1RM. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Squat 5/3/1) / Wed (Posterior + Unilateral) / Fri (Tempo / Hack Squat Quad Day) — at least 1 rest day between sessions. Squat tolerates 3x/wk frequency if you respect the day-1-2-3 alternation between heavy, posterior, and quad-bias work. THIS IS A SQUAT SPECIALIZATION. The program does not train bench or deadlift heavy. Maintain your bench via 1-2 weekly bench sessions and your deadlift via 1 weekly DL session on your own (or a separate program) — light to moderate intensity — so those lifts don't decay during the block.

The overview is public. Full workout days, exercises, sets, and prescriptions are kept private until your account has access.

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