The Dirty Gym

Marcus Mucheck

Promo code: "PAULWRENNSQUAT" to pay only $4.95

Paul was a national champion in the USPF, USAPL, AAU, IPF World champion, and IPF world record holder. 

This routine was republished in the DEC/2000 issue of POWERLIFTINGUSA as part of their "Anthology Workouts."

Paul's program is easy to use, easy to understand, 1 session per week, using minimal equipment. He competed both raw and in single ply. This program will satisfy either of those divisions. 

We recommend using this program as a beginner for powerlifting or to increase the squat for other sports. 

The 1 session per week allow for maximum recovery so sport skills could also be developed during the training week.

If you are interested in other historical programs from previous champions, or you would like something tailored to you, browse our other options. 

1 sessions per week
Must use App app to view and log training
Program Training
Programming 1 day per week
1 Squat focused session per week. Perfect to add to an existing routine, use for beginners, or to fit into training for a sport.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
This is a solo, uncoached program. If you are interested in other programs or something tailored to you, please browse our other options.
BarbellWeight platesSquat rack
sample week banner image
Sample Week
Week 1 of 12-week program
Week 1 Day 1


DG | Low Bar Back Squat

5, 4, 3, 2, 2 @ 20, 32, 45, 58, 71 %

Promo code: "PAULWRENNSQUAT" to pay only $4.95.

Easy to use, easy to understand, easy to stack with sports training.

Get (Squat) Paul Wrenn 975@SHW
Is this program for beginners?
Yes, we actually suggest beginners use this or something like it.
Is this only for powerlifting?
No. This program pairs very well for in season ( or out of season) athletes.
Why isn't there any assistance work?
Only Paul would be able to answer this for you. Depending on your goals, you could add assistance work, but we recommend doing the programs as written at least once.
(Squat) Paul Wrenn 975@SHW