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Squat the World – 8 Week Strength Escalation

The Hurn Method

Strength & Conditioning

Coach

Dwayne Hurn

Most lifters don’t need a new trick. They need more structured exposure to heavy squats.

Squat the World is an 8-week back squat strength escalation designed to build real, measurable progress. Three focused sessions per week. Clear percentage targets based on your training max. A disciplined progression from volume work to heavy doubles, finishing with a structured peak and test week.

Early weeks build positional strength and control. The middle block increases intensity with controlled top sets and back-offs. The final phase sharpens you for a confident max attempt, without burning you out.

No random volume. No weekly max-outs. No gimmicks.

Eight weeks of structured, coach-led programming for less than the cost of a single gym drop-in.

If you want a stronger, more confident squat, this is your phase.

$15

Get Squat the World – 8 Week Strength Escalation

Structured 8-Week Progression

Clear escalation from volume to heavy doubles, finishing with a planned peak and test week.

Built Around Your Training Max

All percentages are based on 90% of your true 1RM, protecting recovery while driving real progress.

Squat Three Times Per Week

Consistent exposure without excessive volume or burnout.

Intelligent Intensification

Build-and-back-off sets teach you to handle heavier loads without maxing every session.

Repeatable Strength Phase

Recalculate your numbers and run it again, or transition into your next training block stronger.

Features

Programming 3 days per week

Structured back squat strength phase built around progressive overload and a planned peak.

Exercise Video Guidance

Clear demo videos for all programmed movements.

Delivered through TrainHeroic

Access your full 8-week progression inside the TrainHeroic app with tracked percentages and structured progression.

Equipment

Required

Barbell // Weight plates // Squat rack // Flat Bench

Recommended

Dumbbells (for single-leg work) // Lifting belt

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Conditioning

SQUAT THE HOUSE - General warm up

Part 1 – Raise Temperature (2–3 min) Bike / row / jog or 2 rounds: 10 Air Squats 10 Reverse Lunges Just break a light sweat. Part 2 – Mobility + Bracing Prep 2 rounds: 10 Ankle Rocks per side 10 Hip Openers per side 5 Tempo Goblet Squats (3 sec down, controlled up) On goblet squats: Brace hard before descent. Own the bottom. Drive up with intent. Total time: 6–8 minutes.

BACK SQUAT

5 x 5 @ 68 %

RDL

3 x 8

Front foot elevated split squat

3 x 6

Tuesday

Week 1 Day 3

Prep

SQUAT THE WORLD - Front Squat warm up

FRONT SQUAT PREP 2 Rounds Cossack Squats 6–8 / side Heaven & Earth 8–10 reps Band Pull-Aparts 12 reps Then: Empty Bar Front Squat 2 x 5

FRONT SQUAT

4 x 4 @ 70 %

SUITCASE WALKING LUNGES

3 x 8

PLANK ON ELBOWS

3 x 0:30

Thursday

Week 1 Day 5

Conditioning

SQUAT THE HOUSE - Heavy back squat warm up

Back Squat Heavy Day Prep Part 1 – Bottom Position Ownership 2 x 20–30 sec Goblet Squat Hold Focus on: Upright torso Active feet Strong brace Part 2 – Empty Bar Activation 2 rounds: 5 Back Squats 5 Good Mornings Controlled. No rushing. Then ramp under main lift.

BACK SQUAT

3 x 3 @ 80, 75, 75 %

HIP THRUSTS

3 x 8

Back extention

3 x 8

Coach

More from The Hurn Method

Dwayne Hurn

Dwayne Hurn is a strength and conditioning coach with a weightlifting background and over a decade of experience developing CrossFit and performance athletes. His programming blends technical precision, structured progression, and sustainable volume to build strong, efficient lifters whose strength transfers directly into performance.

Build It Properly.

Squatting heavier isn’t about motivation. It’s about structured exposure, disciplined progression, and showing up three times a week. Follow the plan, respect the process, and let the numbers move.

Get Squat the World – 8 Week Strength Escalation

FAQs

Who is this program for?

Anyone who wants to build a stronger back squat. This phase is suitable for lifters with basic barbell experience who can squat safely and consistently.

Can I run this alongside other training?

Yes. The program is designed to be layered onto existing training, provided you manage overall volume and recovery.

What if I don’t know my 1RM?

All percentages are based on 90% of your true 1RM. If you don’t have an accurate max, use a recent heavy set to estimate conservatively.

How long does each session take?

Most sessions take 45–60 minutes depending on rest periods and gym setup, and your warm up process

Will this guarantee a PR?

No program can guarantee results. However, if you follow the structure, respect the progression, and recover properly, you should finish this phase stronger and more confident under heavy loads.

Can I run this program again?

Yes. Recalculate your 1RM at the end of the phase and update your 90% training max. You can re-run the cycle with new numbers or transition into one of our other structured programs, including Lift the World.

The Proof