West Indy Barbell

Coach
Andrew Ponsler

This 12 week program is designed to build a bigger squat. Using various squat techniques and accessories to build quad, hamstring, and glute strength, this 3 day per week program allows you to test your max squat at both the beginning and end of the program. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Squat Rack or Equivalent // Barbell // Kettle Bells // Bands // Reverse Hyper // Plates // GHD // Physio Ball // Dumbbells // Lat pulldown // Leg Extension // Leg Curl // Leg press // SSB Bar
sample week banner image
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Back Squat

1, 1, MAX

B

Goblet Squat

4 x 8

C

Leg Extension

5 x 12

D

Lying Leg Curl

5 x 12

Wednesday
Week 1 Day 4

A

Belt Squat

5 x 5

B

Chest-Supported DB Row

5 x 12

C

Bulgarian Split Squat

5 x 8

D

RDL

5 x 8

Friday
Week 1 Day 6

A

Pin Squat

5 x 5

B

Barbell step ups

5 x 8

C

Prone Band Hamstring Curl

5 x 20

D

Sled Drag

5 x 40

12 Week Squat Program - gym