The Squat Project
McGill Training
Welcome to the Squat Project, where the next 12 weeks of your life will be focused on sitting down and standing up with increasingly heavier weights piled on your back! This program is meant for intermediate to advanced lifters who are looking to break through a strength plateau with their barbell back squat. This 12 week program includes an introductory hypertrophy program, followed by a 6 week strength program with planned de-loads. It is a culmination of personal experience and gained knowledge from the last 5 years of my training. The barbell back squat is one of my greatest passions, and I promise if you put in the effort and intensity, you will see some tremendous results.
A1
pogo hops
A2
Single leg hops.
B
Pause barbell squat
C
Leg Extension
D
Barbell Stiff Leg Deadlift
E
Seated leg curl
A1
Deep squat hops level 1
A2
Stomp box jump
B
Rear Foot Elevated Split Squat
C
Barbell RDL
D
Glute-Ham Raise
E
Leg press (quad)
F
Adductor machine
Sam McGill
My name is Sam McGill, and I have been a personal trainer since 2020 while receiving my Bachelor's in Exercise Science in 2024.
