Building Beasts

Strength & Conditioning, General Fitness, Custom Programming
Coach
Terrance Wilkerson

Welcome to Split Squatober V3!

The Split Squatober Home Edition is suitable for beginners and intermediate lifters.

In this program we will be focusing on building lower body strength, muscle, and performance by prioritizing different Split Squat Variations as your primary movement. 

The program is split into three Strength Days. 

Day 1: Isometrics and Stability

Day 2: Strength and Hypertrophy

Day 3: Strength and Power

There is also a list of mobility movements that you can utilize on active recovery days or whenever needed to keep you mobile, strong, and healthy during the course of the program.

Though it is called Split Squatober, this program is suitable to be done at any time of the year if you are looking to increase strength, muscle, and performance in your lower body, and mix up your training routine.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Increased Strength and Performance
You will build strength, muscle, and power in your lower body with 3 strength workouts weekly.
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Increased Balanced
Split Squatober V3 is guaranteed to help further improve your balance, stability, and mobility in each leg.
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Progress Weekly
You will have 12 workouts over the next 4 weeks with strategic progressions to keep you challenged throughout the course of your training.
Features
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Access to Building Beasts
If you need feedback or have any questions, reach out and I will gladly assist you during the course of your training.
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Programming 3 days per week
Three strength workouts per week alongside a mobility list to ensure you stay strong and healthy during the course of the program.
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Exercise Video Guidance
Every exercise comes with a video to help you perform the exercise safely and the way it's intended to be.
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Detailed, expert instruction
Thoroughly read the instructions for each movement so you can achieve the proper training stimulus intended for each workout.
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Delivered through TrainHeroic
TrainHeroic makes life easy with detailed instructions, videos for every movement, and just a simple click of a button to log all your training.
Equipment
Recommended
Equipment NeededBands // DB and/or KB is recommended // Bench // Chair // Stool // and a Jump Rope is recommended.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Isometrics and Stability

A1

Exercise Tempos

A2

RPE Scale Explanation

B1

Building Beasts Hip Flow 2

1 x 1

B2

SL Balance

1 x 2:00

C

Split Squat Iso Hold

3 x 0:30

D

Banded SL RDL

3 x 8

E

SL Calf Raise

3 x 8

F

Tibialis Raise

1 x 100

G1

Chinese Plank

1 x 3:00

G2

Feet Elevated Hamstring Bridge ISO Hold

1 x 3:00

Tuesday
Week 1 Day 2 - Strength and Hypertrophy 

A1

Exercise Tempos

A2

RPE Scale Explanation

B

Building Beasts Hip Flow 2

1 x 1

C1

Rear Foot Elevated Split Squat (Low Elevation)

5 x 8

C2

Banded Rear Foot Elevated Split Squat (Low Elevation)

5 x 8

D

Heels Elevated DB Cyclist Squat

4 x 10

E

Cossack Squat

2 x 12

F

Hamstring Walkout

2 x 10

G

SL Hip Thrust

2 x 12

Thursday
Week 1 Day 3 - Strength and Power

A

Exercise Tempos

B1

Jump Rope

1 x 5:00

B2

Imaginary Jump Rope

1 x 5:00

C1

A-Skips (In Place)

3 x 0:30

C2

Pogo Jump

3 x 0:30

C3

Skaters

3 x 15

D

Split Squat Jump

3 x 10

E1

Split Squat (SA KB Racked)

5 x 5

E2

Banded Good Morning

5 x 10

F

Copenhagen Plank

2 x 0:40

Saturday
Mobility List

A

90/90 Hip Switch

1 x 2:00

B

1/2 Kneeling Hamstring Stretch

1 x 2:00

C

Elevated Pigeon Stretch- PAILs & RAILs

1 x 2:00

D

Wall Calf Stretch

1 x 2:00

E

Iron Cross

1 x 2:00

F

ELDOA Lumbar Stretch

1 x 2:00

The Proof
verified-athlete-avatar Mateo Perez

Jiu-Jitsu Athlete

Verified Athlete

"Split Squatober was the perfect way to hop back into training with consistency. The plan was very thorough and direct. I would highly recommend this program to anyone, regardless of their level of fitness. Thank you for your work coach!"

verified-athlete-avatar Sadia Malik

Split Squatober Graduate

Verified Athlete

"It’s evident the program was created with very clear intention to target the glutes and lower body. My balance became more stable, and my ability to hold the split squat position improved immensely. My goal was to improve my form and work on my balance and I accomplished that here."

Split Squatober V3 (Home Edition)