The Dirty Gym

Marcus Mucheck

Promo code: "JOHNKUCSQUAT" to save 67% and pay only $4.95

John Kuc was an IPF World Champion multiple times and had best lifts of 905 squat, 600 bench press, and 870 deadlift.

This workout was republished FEB/2000 in POWERLIFTINGUSA. 

This program uses two squat session per week for 16 weeks.

The first 8 weeks focuses on the box squat, contest style squat, and assistance work while the second 8 week block focuses specifically on the contest squat. 

 The loads are manageable because of the augmented ranges, but you will absolutely need to focus and bring intensity. 

We rated this program as an intermediate program because of the equipment needed, focus in training required, and 90%+ lifts. 

If your squat has stalled and you want a challenge, give it a run!

You may want to run John's bench and/or deadlift program with this and you can find them in our program section.

2 sessions per week
Must use App app to view and log training
Program Training
Programming 2 days per week
32 brutal squat sessions to increase your one rep max squat. Straight to the point, no BS training.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
This is a solo, uncoached program. If you would like to combine it with John's other programs, or something tailored to you, browse our other programs
Squat rack (power rack preferred)Squat box (or high bench to squat to)BarbellWeight platesLeg extensionHamstring curlCalf machine
sample week banner image
Sample Week
Week 1 of 16-week program
Week 1 Day 1


DG | Low Bar Back Squat

10, 8, 6, 6 @ 27, 45, 65, 75 %


DG | Box Squat

10, 8, 6, 5, 20 @ 75, 85, 90, 95, 100 %


Seated Calf Raise

3 x 15

Week 1 Day 4


DG | Low Bar Back Squat

10, 8, 6, 4, 4, 4, 4 @ 27, 45, 65, 80, 84, 86, 86 %


Leg Extension

3 x 10


Prone Leg Curl

3 x 10


Promo code: "JOHNKUCSQUAT" for 67% off! Pay only $4.95 for 32 squat sessions! Add 40# to your squat!

Get (Squat) John Kuc 905@SHW
Can I combine this with other bench and deadlift programs?
Yes, we suggest combining it with John's bench and deadlift routines. You can find them with our other programs. We do not suggest combining them with anything else.
Will this work for a natty?
The actual title of this program is "John Kuc's Drug Free Squat Routine" published in Feb/2000 issue of POWERLIFTINGUSA. John was an IPF world champion. It is difficult and doable.
I'm a crossfitter trying to run a squat specific block, will this work
Maybe. If you prioritize your squat, yes. This is a better question for your crossfit coach. If you do not have a coach, we suggest you contact us and speak with the coaching staff.
(Squat) John Kuc 905@SHW