Linear Squat Program for Strength and Hypertrophy

Do you want to gain some serious lower body strength?

If yes, keep reading and do this program.

Do you want to put some extra muscle on your lower body?

If yes, keep reading and do this program.

Are you currently 4-6 weeks out from a fight?

If yes, don’t do this program.

If no, do this program.

Do you have good squat technique?

If yes, do this program!

If no, don’t do this program.

My Squat History

I’ve been squatting with a barbell since I was 16 years old. I started in my basement, then graduated to places including World’s gym in Foxboro MA and Gold’s gym in Norton, MA. I went on to play collegiate soccer player and now I am a strength coach. I still squat with a barbell.

I’ve done some pretty awful squats in my life. I should have known that hopping in with the powerlifters at World’s Gym could eventually screw me up, but at the time I was young, pretty dumb and very resilient.

The bad news: I basically beat the crap out of myself in my early 20’s. Now, I have the war stories and injury history to prove it.

The good news: I learned a ton over the years and hopefully you can learn from my mistakes.

I’m going to be 35 in February. In the last 10 years I have herniated L4-L5 and L5-S1 a couple times, developed spinal stenosis and suffered intermittent low back pain. My right hip has 3 bone spurs, 2 labral tears and I have a small fracture on my acetabular rim that will never fully heal.

Why do I tell you my history?

Even through my injuries, I am still improving, learning and getting stronger. I am a much smarter lifter these days. I will continue to chase strength as long as I am able to, and I encourage you to do the same.

Don’t let your injuries deter you from achieving your goals. Instead, let them shape you and mold you for your future experiences!

Linear Squat Program for Strength and Hypertrophy

I came up with this program when my goals were strength and hypertrophy. Most coaches agree that keeping the reps under 5 is ideal for strength.

If you want to put on a little more size, move up to the 10+rep range. If you’ve ever performed higher rep squats, you most likely have a love/hate relationship with them. I know I do!

I’ve done this program and have shared it with a few friends of mine. All of us saw a significant improvement in strength and lower body musculature. A few of my friends even hit PR’s!

My buddy Marc wrote me this after he did the program!

“Mike – Finished up the 10-week squat program this morning (technically it was 11 weeks…last week I had a CF competition so skipped the back squats as I was working on some other areas).

For starters I want to say many thanks. Going in my 1rm was 287 back on Jan 24 of this year. I hadn’t seen any progress over the course of the year (and honestly hadn’t been on as purposeful of a program as this). My hope was after the 10 weeks I could get 300. I ended up doing 315 which I was ecstatic about.”

I was pumped for him!!

The Linear Squat Program Guidelines

• Do not count warm up sets
• Hit below parallel on every set
• Use as much recovery as necessary
• Squat only 1x a week
• Feel free to deadlift or use accessory exercises, but never get too sore or fatigued
• You should a good idea of what your 1 rep max is on your squat. If you do not know, guess wisely and if anything, slightly under-estimate. You will need to know your 1 rm so you can calculate percentages used in the program (below).

Here’s the program!

Day #1

60% x5
65% x4
70% x3
75% x2
80% x1
60% x10

Day #2

65% x5
70% x4
75% x3
80% x2
85% x1
65% x10

Day #3

60% x5
70% x4
80% x3
85% x2
87.5% 1
70% x10

Day #4

65% x5
75% x4
85% x3
87.5% x2
90% x 1
72.5% x10

Day #5

65% x3
75% x3
85% x2
90% x2
90% x1
60% x10

Day #6

70% x3
80% x3
90% x2
90% x2
92.5% x1
62.5% x10

Day #7

75% x3
85% x3
90% x2
92.5% x2
95% x1
65% x10

Day #8

70% x5
90% x3
95% x2
100% x1
70%x10

Day #9

85% x3
95% x2
105% x1
65% x10

Day #10

70% x3
85% x2
92.5 X1
Test 1rm

Give it a try and let me know what you think. Feel free to ask questions and report back.

As always, train smart and train hard!!