Squatober
BA Ridout
Functional FitnessStrength ain’t a gift—it’s ripped from the iron with blood, sweat, and unyielding guts.
Squatober, this savage 4-week October meat grinder, cranks your back squat into a beastly weapon with 4 brutal squat-heavy days per week, slamming power cleans, bench press carnage, and hardcore accessories to forge a full-body war machine that tests every ounce of your meathead toughness.
WHO IS THIS FOR?
Built for hardcore meatheads who live for the grind, lifters who eat PRs for breakfast, and tough bastards ready to dominate the squat rack—perfect for those who thrive on pain and want to prove their iron will in a 31-day squat massacre.
WHAT TO EXPECT:
Through grit, find glory! Squatober is engineered to obliterate squat limits and build an unbreakable resolve. You’ll smash gains on squat and bench maxes, pack on slabs of muscle, and forge a battle-hardened physique that crushes anything.
Ready to squat like a savage?
A1
Cardio Machine of Choice
1 x 5:00
A2
Squat Mobility Warmup
B
Back Squat
6 x 6 @ 70 %
C
Bench Press
1 x 9
D
Bench Press
9, 7, 5, 7, MAX
E
DB RDL
2 x 5
F1
1-Arm DB Chinese Row
F2
Dive Bomber Pushup
A
Banded Glute Activation Series
B
Clean Barbell Warmup
C
Back Squat
7 x 5 @ 75 %
D1
Clean Pull
3 x 5
D2
Max Height Vertical Squat Jump
3 x 5
D3
DB Shoulder Press
E1
Band Assisted Nordic Leg Curl
3 x MAX
E2
Pull-Up
E3
Close Grip Barbell Bicep Curl
A1
C2 Rower
A2
Isometric Lunge Hold w/ Floating Heel
A3
Offset Push-Up to Shoulder Tap
B
Back Squat
8 x 4 @ 80 %
C1
Bench Press
C2
Pendlay Row
D1
Parallel Bar Dips
D2
Resistance Band Lateral Raise w/ Hanging KB
A1
TRX Hip Mobility Sequence
A2
Resistance Band Shoulder Warmup Circuit
B
Back Squat
10 x 3 @ 85 %
C
Barbell Hip Thrust
1 x 10
D
Barbell Hip Thrust
10, 8, 6, 8, MAX
E1
Sled Push
3 x 25
E2
DB Hang Power Snatch
3 x 6
E3
Double KB Farmer Carry
3 x 50
F
Barbell Rollout
BA Ridout
Professional Meathead, Certs...yes, CSCS, USA Weightlifting, other ones, not that any matter really, 25 years experience turning Babies in Beasts! Want some?
