Add 30+ lb to your squat

Squat Specialization · 6 weeks

Six weeks of high-frequency squat focus. Three squat days a week. Smolov-lite intensity.

For lifters with a stuck squat. Three squat sessions per week with varied loading patterns: heavy doubles, paused volume, light technique work. Conservative pressing and pulling around the squat priority.

specializationsquatsmolovintermediate

Sample week

The full template is what gets cloned into your account.

Mon

Squat Heavy

3 lifts

Back Squat
5×3
Front Squat
3×6
Barbell Bench Press
3×5

Wed

Squat Pause

3 lifts

Pause Back Squat
4×5
Romanian Deadlift
3×8
Overhead Press
3×6

Fri

Squat Volume

3 lifts

Back Squat
6×5
Walking Lunge
3×10 each
Barbell Row
3×6