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.
Features3 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
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
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