The Squat Blueprint

Solomon Adams Fitness

Solomon Adams

Welcome to The Squats Blueprint, designed for individuals eager to elevate their strength and prowess in the squat. Whether you're a seasoned lifter looking to break through plateaus or a beginner aiming to establish a solid foundation, this comprehensive 8-week program is tailored to enhance your squatting capabilities and overall lower body strength.

Get ready to unlock your full squatting potential and build a foundation of strength that extends far beyond the gym. With dedication, perseverance, and the guidance of the program, you'll be well on your way to achieving stronger, more powerful squats in just 8 weeks. Let's squat stronger together!

Structured Progression
The program follows a carefully structured progression model, gradually increasing intensity and volume over the 8-week duration. This approach ensures consistent gains while minimizing the risk of overtraining or injury.
Targeted Focus
Each week focuses on specific aspects of squatting technique and strength development, including proper form, muscle activation, and increasing load capacity. Whether you're aiming to improve your back squat, front squat, or both, this program provides targeted guidance to help you reach your goals.
Varied Workouts
Say goodbye to monotony with our diverse range of workouts. From classic barbell squats to variations like goblet squats, Bulgarian split squats, and paused squats, you'll experience a variety of exercises to challenge your muscles in new ways and boost adaptation.
Progressive Overload
Built-in mechanisms for progressive overload ensure continual adaptation and improvement. As your strength increases, the program adjusts accordingly, incorporating heavier weights, increased reps, and advanced techniques to keep you challenged and progressing.
Expert Guidance
Developed by experienced strength coaches and fitness professionals, this program incorporates proven training principles and best practices. Detailed instructions, exercise demonstrations, and troubleshooting tips ensure you perform each movement correctly and safely, maximizing results while minimizing the risk of injury.
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
Barbell // Plates // Box or Bench // Dumbbells // Kettlebells
Bands or Leg Extension Machine
sample week banner image
Sample Week
Week 1 of 9-week program
Week 1 Day 1


Back Squat (Program)


Single Leg Quad Extension

Week 1 Day 3


Broad Jumps


Front Squat (Program)

Week 1 Day 5


Back Rack Lunges


Good Mornings

coach-avatar Solomon Adams

I'm your coach, Sol. World champion in karate and hybrid athlete. My goal is to help you become the fittest, strongest and best version of yourself.

PRs in 3, 2, 1....

Take your training to the next level

Get The Squat Blueprint
Who is this for?
This program is for anyone looking to: - Become stronger - Build their glutes, quads, core and back muscles - Become more injury resistant - Develop a new skill - Build confidence in the gym - Improve sport specific strength
What if I miss a day?
If you miss a day, just move it to another day. This program is an add-on to whatever you are usually doing so feel free to work it in wherever you want to.
What should I expect on each training day?
The program is 3 days per week and is an add on to your current training. Each session takes 30-60 minutes. Day 1 is focused on back squat and quad size and strength Day 2 is focused on front squat and plyometrics Day 3 is focused on single leg strength and back stability
The Squat Blueprint