Carnyx Squat Cycle
Carnyx Strength & Conditioning
Weightlifting, Strength & ConditioningCarnyx Strength is an 8 week squat focused training program designed to increase lower body strength and build a bigger, more efficient squat.
The program runs 3 days per week with back squat, assistance, and front squat sessions. Main lifts use RPE based top sets to autoregulate intensity based on your recovery and performance. This lets you push when you are strong and adjust when fatigue is higher, keeping progress consistent across the block.
After the top set, you complete back off work using percentage based loading from your 1RM. This ensures enough structured volume to drive muscle growth and reinforce strength gains over time.
Assistance work builds the supporting musculature needed for a stronger squat, including unilateral leg strength, core stability, and posterior chain development. These sessions help improve muscle balance and overall performance under the bar.
Carnyx Strength combines autoregulated intensity with planned volume so you can train hard, recover well, and make steady progress in your squat over 8 weeks.
A
Back Squat
1 x 5 @ 7
B
Back Squat
4 x 10 @ 60 %
A
DB Bulgarian Split Squat
3 x 8 @ 6
B1
GHD Hip Extension.
3 x 12
B2
GHD Sit-Up
3 x 10
A
Front Squat
1 x 4 @ 7
B
Front Squat
6 x 6 @ 65 %
Ryan O'Connell
CSCS and USAW Level 2 certified coach with over 10 years of training experience and 5+ years of coaching athletes. Specializing in strength development, performance programming, and barbell training, with a focus on building stronger, more efficient lifters through structured, progressive systems.
The Carnyx Squat Cycle is built to improve your squat through structured progression, intelligent loading, and targeted assistance work. Follow the system, stay consistent, and you will build a stronger, more efficient squat over 8 weeks without guesswork.
Get Carnyx Squat Cycle
Carnyx Squat Cycle
Verified Athlete"The Carnyx Squat Cycle was challenging, effective, and well structured. I really liked the use of RPE and autoregulation, which allowed me to train hard while managing fatigue and staying consistent throughout the cycle. The program covered all the bases with back squats, front squats, and targeted accessory work that supported overall strength and squat performance."
Brandon A
Carnyx Squat Cycle
Verified Athlete"During my time running Coach O’Connell’s squat program, my work capacity and ability to handle heavy loads for longer periods improved significantly. If you follow this program, your squat will improve whether that is work capacity, max strength, or both."
