RAW Performance Training
Powerlifting, General Fitness, Other, Strength & ConditioningSquat A Lot uses a 5 day per week full-body programming model primarily focused on building squat strength. However, you can expect to see some upper body strength/hypertrophy gains as well.
With A.S. Prilepin as our guide, we will take a 5 week journey together to new PRs. No fancy gimmicks. No lengthy sales pitch. Just good ol' fashioned strength built with the KING of all exercises.
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
DYNAMIC SQUAT WARMUP #1
A) Foam roll tight areas as needed x 30s per muscle group B) Steady State Cardio (e.g. Stationary Bike, Treadmill, Elliptical, etc.) x 3-5 minutes if needed C) Seal Jacks x 30s D) Glute Bridge x 10 E) Side Lying T-Spine Rotation x 7 each way F) Push-ups x 10 G) Groiners x 7 each leg H) Walking Knee to Chest Stretch x 5 each leg I) Walking Hamstring Stretch x 5 each leg K) Bodyweight Cossack Squat x 5 each way J) Bodyweight Squat Jumps x 6
B
Barbell Back Squat
5, 5, 6, 6, 6, 6 @ 27.5, 40, 65, 65, 65, 65 %
C
Barbell Bench Press
5, 5, 5, 5, 5, 5, 10, 10 @ 30, 40, 47.5, 55, 60, 65, 70, 70 %
D
T-Bar Row (Wide Grip)
4 x 10
E1
DB Shrug
3 x 12
E2
DB Lateral Raise
3 x 12
Prep
A
DYNAMIC SQUAT WARMUP #1
A) Foam roll tight areas as needed x 30s per muscle group B) Steady State Cardio (e.g. Stationary Bike, Treadmill, Elliptical, etc.) x 3-5 minutes if needed C) Seal Jacks x 30s D) Glute Bridge x 10 E) Side Lying T-Spine Rotation x 7 each way F) Push-ups x 10 G) Groiners x 7 each leg H) Walking Knee to Chest Stretch x 5 each leg I) Walking Hamstring Stretch x 5 each leg K) Bodyweight Cossack Squat x 5 each way J) Bodyweight Squat Jumps x 6
B
Barbell Back Squat
5, 5, 4, 4, 4, 4, 4, 4 @ 35, 47.5, 72.5, 72.5, 72.5, 72.5, 72.5, 72.5 %
C1
Cable Tricep Pushdown (Rope)
3 x 20
C2
DB Hammer Curl (Both Arms)
3 x 20
D1
Single Leg Physio Ball Curl
3 x 10
D2
DB Side Bend
3 x 10
Prep
A
DYNAMIC SQUAT WARMUP #1
A) Foam roll tight areas as needed x 30s per muscle group B) Steady State Cardio (e.g. Stationary Bike, Treadmill, Elliptical, etc.) x 3-5 minutes if needed C) Seal Jacks x 30s D) Glute Bridge x 10 E) Side Lying T-Spine Rotation x 7 each way F) Push-ups x 10 G) Groiners x 7 each leg H) Walking Knee to Chest Stretch x 5 each leg I) Walking Hamstring Stretch x 5 each leg K) Bodyweight Cossack Squat x 5 each way J) Bodyweight Squat Jumps x 6
B
Barbell Back Squat
5, 5, 6, 6, 6 @ 22.5, 30, 60, 60, 60 %
C1
Pull-Up
6, 8, 6, 6, 8
C2
Half-Kneeling DB Shoulder Press
5 x 8
D
Push-Up
@ 100
Prep
A
DYNAMIC SQUAT WARMUP #1
A) Foam roll tight areas as needed x 30s per muscle group B) Steady State Cardio (e.g. Stationary Bike, Treadmill, Elliptical, etc.) x 3-5 minutes if needed C) Seal Jacks x 30s D) Glute Bridge x 10 E) Side Lying T-Spine Rotation x 7 each way F) Push-ups x 10 G) Groiners x 7 each leg H) Walking Knee to Chest Stretch x 5 each leg I) Walking Hamstring Stretch x 5 each leg K) Bodyweight Cossack Squat x 5 each way J) Bodyweight Squat Jumps x 6
B
Barbell Back Squat
7 x 5 @ 42.5, 55, 80, 80, 80, 80, 80 %
C1
Decline DB Triceps Rollbacks
3 x 10
C2
EZ Bar Curl
3 x 10
D1
Single Leg RDL
3 x 12
D2
Spread Eagle Situps
3 x 12
Prep
A
DYNAMIC SQUAT WARMUP #1
A) Foam roll tight areas as needed x 30s per muscle group B) Steady State Cardio (e.g. Stationary Bike, Treadmill, Elliptical, etc.) x 3-5 minutes if needed C) Seal Jacks x 30s D) Glute Bridge x 10 E) Side Lying T-Spine Rotation x 7 each way F) Push-ups x 10 G) Groiners x 7 each leg H) Walking Knee to Chest Stretch x 5 each leg I) Walking Hamstring Stretch x 5 each leg K) Bodyweight Cossack Squat x 5 each way J) Bodyweight Squat Jumps x 6
B
2 DB RFE Split Squat
3 x 5
C
DB Bench Press
5 x 10
D
Trap Bar Row
4 x 6
E
Stationary Bike
1 x 10:00
