DNA Bigger Squat Program

DNA Strength and Performance

Powerlifting, Power Sports , Strongman
Coach
Andrew Watsford

DNA Bigger Squat Program is designed for just that - a bigger squat! In this program you will train 5 times a week building volume and intensity for 6 weeks before retesting either your 1RM or 3RM, the training isn't easy but it is effective, get ready to hit lower body for big compound movements 5 times a week with assistance upper body exercise to help maintain your other lifts.

After this program not a soul on this earth would dare ask "do you even squat bro?"

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coache will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Power Rack // Plyo Boxes // Leg Machines
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Back Squat

5, 5, 4, 4, 3 @ 80 %

B

Bench Press

3 x 5 @ 65 %

C

Yoke Walk

3 x 20

Monday
Week 1 Day 2

A

Front Squat

5 x 8 @ 60 %

B

Pendlay Row

3 x 5 @ 65 %

C

DB Farmer's Walk

3 x 20

Tuesday
Week 1 Day 3

A

Deadlift

3 x 5 @ 65 %

B

Reverse Hyperextension

3 x 15 @ 50 %

C

Calf Raise

3 x 8

Wednesday
Week 1 Day 4

A

Anderson Squat

5 x 3 @ 50 %

B

Shoulder Press

3 x 5 @ 65 %

C

Box Jump

3 x 5

Thursday
Week 1 Day 5

A

Leg Press

20, 16, 12, 8, 4 @ 40, 50, 60, 70, 80 %

B

Leg Extension

4 x 8

C

Prone Machine Hamstring Curl

4 x 8

Coach
coach-avatar Andrew Watsford

Andrew is a leading strength and conditioning coach, specialising in rugby union. Andrew has worked with elite level teenage and young adult athletes within school settings in Australia

DNA Bigger Squat Program