The Squat Program That Gives 100lbs in 10 Weeks

[@AlexanderBromley]

BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley Click Here for the Full Program: 👇👇👇 empire-barbell.com/full-library-of-free-video-pdfs/

[@EliasMartinPerez]

Im going to use it.. but one question: the max day (2day of every week) should be at 90% o what percentage?

[@huvlarvrhorg4818]

in your program there is dev.deadlift, dev.overhead, im not familiar with the dev term, in case im lucky you see this , plz what dev means, thks

[@ayda2876]

somehow when i click on the page the program doesnt appear ? Any help ?

[@jamcop123]

Completed details in link but never got the program 😢

[@SirManKli]

hey Bromley! I see in the program next to week 1, day 3 push press there is a note "err on no missed reps", what does this mean? Also what does "Max 5 rev band" mean?

[@5055672439]

8 sets of 8 on front squats. Are you trying to kill me?

[@smiercksiazka776]

Try 10x10 , you will use lighter weight so it will be easier LoL

[@braylafave5790]

@@smiercksiazka776the bar is too heavy

[@smiercksiazka776]

@@braylafave5790 wait are you serious ?

[@dadbod488]

Haha I would quit altogether before I would do that 😂 but I'm just a hobby lifter, so already weak lol

[@Gus-Moose]

"What doesn’t kill you, makes you stronger"! Friedrich Nietzsche

[@GreyRock100]

Dude I just released my "Squat 10lbs more in 100 hundred weeks" program. Why you gotta mog me like that?

[@ryanrogers8211]

you cannot be God. There is 1 name under heaven by which men must be saved, The Lord Jesus Christ.

[@jdamqueen]

@@ryanrogers8211what r u talking about

[@jesseb5710]

a program like that might actually be good for elite lifters 😂

[@justanormalguy1120]

​@@ryanrogers8211dafuck?

[@SuPeRHeRoDuDe3124]

@@ryanrogers8211 crackhead detected

[@GavinCLifts]

Just finished the second week of this program and my squat has already gone from 385-405 thanks man

[@otxmotivation7770]

20 pounds in 2 weeks???? That’s insane..I just might try it out

[@Theopowerlifts]

Did you squat atg or no? And how did you do the high intensity day. A full out set to failure? Would greatly appreciate it thanks

[@GavinCLifts]

The squat was till i got to parallel and then i just follor everything the program says, the last set is usually till failure

[@konkeydong4421]

@@TheopowerliftsIf you get stronger in your full range of motion then you wouldn’t have to worry about parallel squat

[@aesop2733]

​@@konkeydong4421atg is more fatiguing. Recovery is really important and sfr is usually Integrated into a good program so you can't just act like they're the same thing just because you feel like you're doing something greater than a squat. They're a different lift and they need programmed differently. If someone is doing a squat, they are doing a squat. The fact that I have to say that is wild. It wouldn't be out of pocket at all to throw out "ego lifting" here.

[@thanhtamnguyen9829]

Three years I’ve followed this man and his core principles have never changed. It’s constant refinement of his craft which is the cornerstone of consistent progress. Can’t wait to see how far he takes this into the future.

[@BenEnlet29]

Couldn't have said it better myself

[@BaldOmniMan]

Bromley has the best pure programming content on the platform second to none

[@thanhtamnguyen9829]

@@BaldOmniMan homie you ain’t too shabby yourself.

[@TheKG636]

@@BaldOmniManlearned tons from your channel as well 🫡

[@patdriscoll6433]

Man this was brutal but it did exactly what I hoped. Got 500 lbs finally!! Started at 405ish, hit 445 after week 5 and then 500. Note my best all time was 475 last summer but still added to my current 1RM and 25 lbs to my all time. Been chasing 500 lbs for 3 years so this was awesome. Thank you!

[@hyperborevs]

Could you upload the spreadsheet somewhere else? Link in the description is not working anymore.

[@patrickjensen3091]

It is working:)​@@hyperborevs

[@NewbieGainer]

Any chance you can share the spreadsheet/pdf? Thanks

[@StephColbertsonStrength]

It’s funny I was just thinking about backing off on my deadlift training a little to push more squat work after next comp. Good stuff.

[@frysebox1]

I did this because I came back to lifting and had to completely relearn how to squat, while DL was my best lift back in the day. Only did RDL. Eventually returned to DL'ing off the floor and it followed along nicely after relearning my setup. Squats are still my shittiest lift, but at least it's ahead of my bench (current goal is matching front squat).

[@StephColbertsonStrength]

@@frysebox1 I currently deadlift twice a week and the secondary day is not an insignificant amount of work. Now I tend to tolerate deadlift volume very well but I’ve never tried dialing it back to focus on squat. Like you Deadlift is my best lift and feels very natural. So I gave a feeling it will still progress just fine if that second day is eliminated or reduced to almost nothing.

[@davecom3]

I think that's a mistake. My squat went up by doing DLs first, min reps and aiming for PB then follow that in the same session with Squats. I guarantee you that the Squats will feel light as a feather. Do it once a week and supplement with Squats of varying tempo, rep range and weight.

[@StephColbertsonStrength]

@@davecom3 ive been pushing my Deadlift hard for years. 2x week frequency. Usually both high exertion and heavy. And squat is pretty much the same story. Both have progressed fine but as of now my best squat is 507 and best deadlift is 606. I have a hunch my deadlift will still progress fine if I make that second Deadlift day a little easier I’m exchange for pushing squats a little harder.

[@gef8042]

just finished week 5 day 4. my squat went from 315 to 365. also noticeably my body weight went up from 175-180 week to week , to 185-188 @ 6ft. been lifting consistently for about a year now and I had hit 335 in training months before but i was in no condition to squat 335 when i started the program so i based my percentages off 315. I didn’t run the program exactly as written, pretty much just did my own upper body days but followed the lower body days exactly. week 3 was hard as heck but i really made sure to recover properly between sessions and that really helped. weeks 4-5 i struggled with getting enough sleep and came in on 1RM day with really shitty sleep the 8 days prior, had i been dialed i think i could have most likely done 10-15 more pounds. nonetheless i definitely recommend the program and i will be posting a video of my 365 attempt on my channel. feel free to ask questions here or on that video if you have any.

[@LucasDimoveo]

Solid work!

[@Everflames_Glory]

Did you use a belt during the program?

[@gef8042]

@@Everflames_Glory i did not, currently on week 4 and still not using a belt.

[@josephparkes6412]

I just did first leg day of week 1 and really struggled (skipped 1 set of Front squats and RDLS)... Lowered the weight a good amount too. I had a tough week of work last week so wondering if I'm still fatigued... Thinking I might just repeat the first week until I feel more confident?

[@Darknight526]

the most important parts are your sets on the squat. as long as ur moving weight and getting in enough volume on accessory work ur good@@josephparkes6412

[@HairymanVsHairyCell]

Just hit a 705lbs squat....If I can hit 800 within the next 12 months I would be ecstatic

[@Pipodecatan]

Damn,you are strong bro Alahuma Bariik

[@HairymanVsHairyCell]

@@Pipodecatan I'm 140kg lol so less impressive 🤣

[@baranyilmaz468]

Still very impressive

[@emirbegi9155]

​@jp5761 who cares, still impressive weight no matter how much is your bw

[@Plants-and-Ts]

Where are you now? Did you try this program and did it work for you?

[@lind.ltaylor5857]

sir, the way you articulate information is amazing, the fact that you provide all this free of cost is unreal.you truly are a saint to all gymbros

[@MailmanMuscle]

The volume for this program reminds me of Project Momentum by Mike Tuscherer, which was run as an actual project a for 8-12 weeks IIRC. He offered it maybe 2-3 times, once per year. I was one of the experimentees one year, maybe the 2nd year he did it. I remember training 4 days per week, with squats, bench and deadlift each session, plus 2-3 assistance exercises. During the first 2 weeks, I was sure I was going to die. By the end of the 4th week, I was convinced that I had become a superhero and could do anything. That confidence wasn’t from strength gains, but from surviving that training regiment. Bromley’s plan is very different, but seems just as tough - so if any of you try it, stick with it. Your confidence will go through the roof, along with your squat.

[@carlosestrada968]

For the next 10 weeks i will implement this split into my workouts. current squat is 280 at 158 bw I’ll update in 10 weeks ✌️

[@LucasDimoveo]

Update me when you’re done!

[@khalidnoor7735]

i need dat update

[@blackrhino44]

Following 👍 good luck!

[@soupytheking4617]

Can someone like this comment after 10 weeks so I can come back

[@randomguywithanosergwan8648]

thats exactly my squat and bodyweight

[@Pastapillow]

Would be cool to see a deadlift focus program sometime too. I ran Bromley's 5 week bench DUP twice and put on 10kg to my bench each time. I would love to try this squat program sometime.

[@trevorbaker7168]

If you aren't already a high level deadlifter I bet you could swap squats and deads as the primary movement and get some results

[@Pastapillow]

​@@trevorbaker7168 Agreed, this program would definitely bring up a deadlift for most! But a deadlift program would still bring up deadlift more. Things specific to it like: stiff leg deadlifts, barbell rows, good mornings, lat pulldowns, single arm dumbbell rows, and so on (I wonder what other accessories he'd put in) could be emphasized more. I did a bit of searching and I think he's got some deadlift specific programs in the Superior deadlift, his book. Then there's a video "655/605lb Deadlift AMRAP PLUS My Off-Season Volume Program + Contest Peak - Strongman Nationals Prep". Where he goes through deadlift %ages for his training. There's 24 videos in his deadlift playlist... well there goes my evening.

[@Mukation]

@@trevorbaker7168 I'd say maybe have day 1 squatting as a percentages based RDLs instead and the second day, the max day as the "true" deadlift lift might be more sustainable for the vast majority? deadlifting with an amrap on day one and maxing out on day three doesn't sound sustainable for most "normal" people, unless they're complete novices. On day 1 you could do RDLs based on the percentage (of a RDL 1rm obviously, if you don't know, then take of 20-30% of your standard deadlift 1rm and use that) and the amrap, then front squat, then a some real "squats" witht he same reps and sets as the RDLs on the squat version. On day 2 you do the 5/3/5/3/1 rep max on the Deadlift and then you squat etc. Maybe you'd need to switch out the good mornings for something else.... Or do them with intentionally a bit lighter weight and just treat it as a warmup _before_ the max 5/3/5/3/1 deadlift attempt? Heck, i might actually try this one after i've completed my 10 weeks on the squat version :P

[@Dukejames776E]

There are several of his books on Amazon. I got one of them a lot of workouts and good information seemed to help my 17 year old deadlift 500 from the knees- Hard work always pays off Have fun Happy lifting 🏋‍♂️

[@ariconsul]

Fantastic content. I love the decisions made here and how it puts together all the principles I see in your videos - volume feeding gains, doing the lunch-pail work, trading volume gains for intensity gains. I really like how compact and practical this appears. Well except for 8x8 front squats 💀.

[@blairmitchell7419]

Just finished day 2 of week 3 and am very fatigued. Took me 3hours today. My recovery abilities and strength have been flying up thus far.

[@Calebwhite22]

cant see the program now , is it still up

[@GavinCLifts]

Just finishish the program and got my squat from 385-415 (30lb jump) this program definitely works and i will be doing it one more time

[@graysonlundy5180]

Did the 2nd time build it more? Or plateau?

[@vancouverbill]

what is your plan to do after the second time?

[@alinlifts]

Starting now with a PR of 215kg before i torn mi achilles tendon a year ago, now im back, with a current 1rm of maybe 200kg/440lbs lets see what this program and muscle memory does. ill update in 5 and 10 weeks, Good luck to everybody.

[@alinlifts]

Quick update, just finished week 3 and done 200kg x7. Lets see what we achieve in 2 weeks more🤯

[@alinlifts]

another update, finishing week 4, 220kg x 3 RPE 8.5, feel like i had 2 more in the tank but it was 3RM. next week 1RM

[@alinlifts]

WEEK 5 UPDATE🚀: 240kg has fallen today (PR)😤

[@overpower7062]

great results! I have a question regarding intensity days. how did you work up to those rm's? (5rm/3rm etc)

[@NewbieGainer]

Wow these are great results! Any chance you can share the spreadsheet/pdf? Thanks

[@0ThrowawayAccount0]

Your program reminds me of the Madcow 5x5 program. I appreciate your content. It takes more work and effort than most would think to put these out. Thanks, brother. Wish you and your loved ones the best.

[@danski6694]

I did the madcow also - was a solid program and my strength certainly improved

[@imhassane]

This is magic. I’m on week 2 and my old three reps max is now my RPE 4. I did an easy 150 kgs x 3 today, can’t believe it 😂

[@doctordeath2551]

Did you follow the video or the program that’s in the link? The link kinda threw me off

[@imhassane]

@@doctordeath2551 yes I did, I didn’t get any spams from him yet so might be worth it for you, just try it

[@beast33G]

​@@doctordeath2551both are same

[@viveksingh-gf8zf]

Do we use every week new estimated rep max based on that max 5 or amrap set

[@imhassane]

@@viveksingh-gf8zf no, your pr should stay the same throughout the whole program

[@kingofgirth8609]

For sure going to be the first proper program I hop on once I get in shape. Started lifting again 3 months ago after a looong break like mr Kevin, that volume is looking a bit impossible for me atm

[@artv4nd3l4y]

I really appreciate the content on this channel. Very cool to offer free programs like this.

[@bloodysath]

This Programm looks awesome! I will start this Training Saturday and will give a Update of my Numbers 5 and 10 Weeks after now. Starting with a 140Kg/315 Squad and 180Kg/405 Deadlift. Im 35 Jears old, 1.95m/6.4 tall and 98Kg/215 heavy. Thanks Bromley for your high quality Content

[@henrykjohn78]

Let us know!

[@Swagg2Foolish]

Keep us updated!

[@damianDAK777]

Yeah keep us posted

[@bloodysath]

Update after 5 weeks: Bodyweight 100Kg/220 Hit a 140/310, 150/330and then a 160Kg/350 Squad. So +20 Kg PB so far. I didn't max out on Deadlift but the 3x3 with 160 Kg was really smooth. Good Mornings, Lunges, Front Squads,RDL was not the exercises I wanted to do, but the ones I needed to do. In the next 5 weeks I try to go for a BW of 105 Kg.

[@Mukation]

@@bloodysathHow did it go on the second cycle? :D

[@Adam-M1]

Really needed this. Thanks coach.

[@damarcuz1]

Just did my first 5 weeks and my squat is up 30lbs this is a solid program I love it

[@vancouverbill]

Did you do squats atg? That sounds like the hardest part to me

[@damarcuz1]

@vancouverbill yes but the hardest part was actually the front squats 8x8 days those were Terrible

[@vancouverbill]

@@damarcuz1 thanks and well done

[@viveksingh-gf8zf]

Bro how did you do max 5 days , means how do you calculate the weight for it , it was like how you feeling that day or based on current 1 rm

[@vancouverbill]

@@viveksingh-gf8zf I did max 5 based on how I felt that day. For me it felt like the main squat day was the first one, the second day was to just to keep the practice up

[@nathanbateman4255]

Might have to try this once I’m done bench specialization. My max is 505 right now, and I’d LOVE to hit 600 at 225lbs.

[@Bigweld1969]

This is very helpful, thank you for making your pdf's free!

[@Glassr91]

My name is Roman lol I’m Not the Roman in the video, but you described me pretty well. I’m 5”11 225 lbs and my current squat max is about 500lbs. I’m also have problems getting to depth lol.

[@stevedavenport7281]

Just joined Alex. Been powerlifting for 26 years, all the way up to the IPF Master's Worlds. Need help now that I am older. Looking forward to learning and breaking new barriers. thanks for sharing this incredible info.

[@jimmytyson6726]

Prepping for a weightlifting comp in about a month, but afterwards this looks like a great strength block. I'll let you know if I end up running it.

[@LewisBM]

???

[@jimmytyson6726]

​@@LewisBM just finished it a few days ago, had alright results. Tons of volume and rep prs but didn't end up setting a new 1rm.

[@Finkku94]

Wow this was exactly what I was looking for as it popped in my subscription box, thank you!

[@redrushsam3177]

This channel is great, I got all my PR thanks to Alex

[@dianatammen3690]

In 2 minds. I did gain, but at a bit of a cost. Usually, I just lift for cross-training, but had to scale down my primary sport to manage the program. Tend to work in the 75-90% range, 3 times a week, focusing on main lifts with very little accessory work. So a complete change in approach. Did bench instead of push press. For lack of equipment Bulgarian split squats instead of leg press. I didn't try for a squat PR at the end and went for deadlift PR on that day instead. My 3RM was up 10lb on squats, so I left it at that. Bench +10lb, deadlift +20lb, also +30lb at the rep ranges on RDL and +20lb on the rows. My husband mainly lifts, usually 5x/week with lots of accessories, opposite of my training. Same substitutes, but his bench declined. Squat +20lb, deadlift +20lb, both of recent weights, matching life-time PRs. No change in other lifts. The high rep on lunges was tough on my knees and on the band pull-downs on my elbows. I don't think I'll be doing 250 reps of any one exercise in a session ever again, bordering on repetitive strain injury. There's gotta be a safer way. So, I mean I did have fun with it, saw a little progress, but not as much as I would've expected with the change in focus from crosstraining to main activity.

[@vancouverbill]

yeah those lunges were high impact. I think I will swap those out for some form of split squat

[@morbidzero8094]

Hey Bromley Can you make a video on how aif you had to do it all over again what programs would you run as a novice to get to intermediate and what would you run as an intermediate to get to advance. A sort of a road map on how you would do it. Particularly what programing you would do, what problems you would run into and how you would solve them.

[@Pastapillow]

novice -> intermediate is pretty easy. Linear progression is king. Then intermediate to advanced numbers, there are so many ways to do that. I'd be curious too. I guess his "Periodization Explained in 5 Simple Steps" explains the typical journey. I think another issue is goals. Everyone finds different lifts and ways of programming more or less fun. And when you get to a later stage in lifting, you'll likely set different goals than when you started.

[@devenmeyer8801]

Just finished 5 weeks! Went from a 1 rep max of 365 to 410! Hoping to hit 445+ by the end of the 10 weeks!

[@macewindont9922]

Wow, thanks for the great free program!

[@tielvandenheuvel5168]

Bromley you look swole dude. Biceps bulging so hard I thought my 16:9 aspect ratio was f'ed up

[@cgates0741]

Any chance this is or can be in Boostcamp? I have been going back and forth about BM, but this seems to suit my weaknesses a little better!

[@arthurblackhistoric]

There is a factor that often gets taken for granted, and that's the inner motivation of simply training with a better lifter. Especially if you're being trained by that better lifter. Guys who came to me for help usually had problems that needed to be faced as early as possible, before the lifter got into a full on training cycle. I frequently preached the progression principle, and most often the newcomer would expect to just slot in. But no. First i had to examine the faults in his technique that were holding the lifter back. Now that was easy if I saw the lifter at every comp making the same mistakes every time. But what about the guy who'd been transferred to the big smoke in his job and had only heard about my training methods but had never met me? Well it wasn't such a big deal. In the Squat, it's either bar placement, foot placement, round back vs flat back, and that's about it as far as technique goes. Things like dropping too fast crop up too. Now no one in my Powerlifting team took steroids. So to gain 100 pounds on the squat in one year was pretty special, especially since the lifter in question only weighed 85kg and was an experienced lifter. Most of his gains came by way of correcting his woeful technique! Once I got him squatting the way I figured was best for his body type he started rocketing along really well.At the end of the year when he returned to his old gym for a visit and to lift at their end of year comp, everyone there, to a man, thought I'd got him on the gear! But another lifter from that gym got coached by me via correspondence and he grew like a weed too, and I couldn't possibly have gotten him on steroids, so they all soon came around to believing that some programs work better than others!

[@ThePsychoVerse]

Planning to run this after I finish Kong! Looking forward to it

[@shobhitsingh8634]

Where can i get the full program?

[@juliawilliams1355]

507 would be a world record in my weight class for IPF. Very tempting, not gonna lie.

[@Lmaddog95]

What can you do if you don’t have a leg press?

[@umaxfitness]

Did I read that right? 8x8 on front squat 😢

[@onerider808]

Okay. I’m on it. Thanks.

[@Drewbie_T]

I just finished week two of this program. I think it’s okay, and I’m going to see it through if I can, but the last set max reps is really the killer here and it’s not talked about. You may have a 5x5, but if you’re doing max reps at 75% you’re going to end up extremely gassed on that fifth set (10-15 reps), then go straight into front squats after being heavily taxed. Then the next leg day is another max effort. I’m definitely feeling the strain.

[@NewbieGainer]

Any chance you can share the spreadsheet/pdf? Thanks

[@frankwhite555]

How many different programs must I do? Haha.

[@johnfriedl7126]

Yes!

[@CurrentlyBlazed]

All the programs.

[@OleSevers]

Luckily there are so many good programs there really is no excuse not to get better. This guy has incredible information.

[@CurrentlyBlazed]

@@OleSevers I'm doing a modified version of this program that I have developed, it's a combo of the Candito advanced bench and and then 5/3/1 squat/DL stuff.. I have learned a ton from Alex. Feels nice to watch this and be like 'oh shit, I'm doing it! I'm a real boy!' Heh, I'm stoked to try this Squat program now, considering I just hit 405 in June at 185 lbs

[@Kyle111]

“It doesn’t matter what you do. Just make it work.” Paralysis by analysis can really mess with you. It messed with me a lot. Still does a bit. Just pick one, stick it out, and keep these in the back of your mind. That’s what I’m trying to do anyway

[@rolfrolf9176]

Great content, incredibly informational as always. What exercises would you recommend if one doesn't have a leg press and hamstring curl?

[@dianatammen3690]

Wondering the same thing. We're thinking about maybe subbing Bulgarian split squats and Nordic curls (just starting day 1 today), but be interesting to see what the man says ...

[@andreabarone4964]

Im a long time watcher and I was listening accurately and started thinking… hey this really sounds like the concept behind candito 6week intermediate program, and then at 7:40 he says it… I’m actually fucking learning something, this is great

[@jeffabfall6429]

How would you change this for someone 60 yrs old who is an intermediate? Thanks for the great content.

[@ZacharyElizalde]

hey if anyone has the BREAKDOWN SPREADSHEET, please let me know. I'd love to try the program myself, but the link leads to a dead page and I need to know how to load. Greatly appreciate any help!

[@dondiesel929]

Thanks for this! Appreciate all that you do

[@thejasoncao]

Could you replace leg press and back lunges with BGSS/smith squat?

[@sam._.9178]

3x 21 elevated feet squat 185lbs 2x 15 narrow stance squat (also elevated) 176lbs Should i do more? I workout at home no rack

[@joshuavd5194]

Bromley is looking much bigger in the arms and shoulders. back on the special supplements? do you plan to hit any all time PB's this year?

[@guitarchannel6865]

This looks awesome. I diffinetly wanna try it. I squated 340lbs and it was rough. Thinking of backing off and do some higher volume. I need to work more on my depth. I'm 6'1 Long legs. My goal is to hit 500lbs. See where it goes.

[@ryanrogers8211]

You will get there bro!

[@mossoconnor4417]

Maybe don’t try a program that has such big fluctuations in volume unless you really need to, to your goal is to add 160lbs, just commit to gaining body weight slowly over a few years and running a basic squat progression over and over. Just compound 5-10lb gains over and over. Unless you have an experienced coach helping this approach will just make you spin your wheels and jump around program to program

[@chestguy2762]

Update?

[@vancouverbill]

Did you manage to go atg? That seems quite a stretch for taller guys

[@keithlittle293]

Hey man thanks for the programm.. Great when someone organises.. overcomplicate your own programmes .. One thing on rdl .. what does ( 5-1-0) mean.. 5 seconds negative.. 1 second up?

[@ryanrogers8211]

I believe it's 5 seconds negative, 1 second pause then fast up.

[@wes710]

How are you supposed to progress your weight from week to week and what rpe or % of 1 rep max should you be doing for you secondary movements ie: front squats deadlift rdl good mornings leg press etc.?????

[@eugene-Daddy]

I increased my squat from 110kg to 140kg in one month with my own program now i am aiming to get 170 end of this month

[@ryanrogers8211]

Thank you for this great free program. I don't have any interest in Push Presses so would it screw things up to put strict presses in the #1 pressing slot and then have Bench Presses as the secondary pressing movement?

[@gunnermclaughlin7276]

What percentage and RIR/RPE should I be using on the secondary movements/accessories? I may have missed it, but I only recall seeing percentages next to the main movements. Thank you!

[@wes710]

Did you ever get your answer

[@gunnermclaughlin7276]

@@wes710 Though I didn’t receive an answer to my question, I improvised. I believe you could approach it a couple of ways. You could start the RPE on accessories around 7-8 and then build up to around 9 to even 10 on week 5/10. Or you could start at higher RPE since the weight you’re dealing with on the squat is lighter earlier on. Personally I did the first method and then when I got used to the program I started pushing accessories to failure and was still seeing results. Just depends on your tolerance I guess. Just make sure you aren’t having your accessories drop below 7-8 RPE. I managed to creep my squat into the 600s doing this. Hope this helps.

[@mohammedalrubaiaan9138]

we need a bench press version of this

[@sdcard08]

Can see this feeling like full Johnny bodybuilder even if you set your TM at 75-80%. Seems like fun!

[@jbraun211]

Do one of these for bench please 🙏🏼

[@DaeBudha]

Here I am 10 weeks later after running this twice. For someone who's been stuck at a late intermediate for far too long; while on a bulk and no enhancements, my numbers went up around 20lbs. Not bad, but not 100lbs 😅 Overall, this program is freakin amazing. I'm gonna go for another round at least. If I could continue to add 20lbs to my lifts every 10 weeks for a year...that's good progress. The 5-3-5-3-1 maxes approach is awesome. I did make some a slight alterations to the accessory work. I will say that 8x8 on front squats is hell and I couldn't do it again with a decent amount of weight; and I didn't see the benefit of it. so going forward im gonna be in the 3-5 set range. Also 6 sets of 5 - that 6th set I felt was beating me up unnecessarily, so cut it down to 5x5. Great program overall Alex. Thanks for putting this out there and making it free with the template! Has helped me substantially.

[@hyperborevs]

Could you upload the spreadsheet somewhere else? Link in the description is not working anymore.

[@DaeBudha]

@@hyperborevs you're right. it's not working anymore :/ @Alex, we need your support.

[@TheRisto2]

@AlexanderBromley. It would be nice to hear your take on the "Dr Squat" 12 week peaking program and acessory programming for it. I did it about 10 years ago with a hughe increase in all my main lifts even if I propably overdid the acessory volume.

[@danfive9696]

This is really interesting-will have to try it.

[@swalap7404]

What RPE for the front squats? Could I replace it with smith or hack squat?

[@zachgoestoeuro]

This program is very interesting. I’m still very much in my newbie gains at 39 - SSB’ing 110 for 3x8 - and only doing that once a week and hack squats the other day of the week alongside leg press. Hoping that’s not a dumb decision, and once I get to a respectable weight or plateau (whichever comes quicker) I’ll try this.

[@theDr_Fist]

My squat is abysmal and I find myself constantly working on it with not much progress. Definitely giving this program a try. My squat CANNOT be 3% stronger than my bench and 60% of my deadlift. Those are just horrible numbers.

[@DipsAndPushups]

My squat is 45kg, my bench is 90kg. Yes, you read that correctly

[@AGBA2]

I have similar ratios. Deadlift 150 kg tried. Could probably muster 155. Sqaut, tried 90 kg. Dont dare anything more at this point, cause the form is not great,. Bench, barely 90 kg. I am 185 cm, with arm widthspan of 189 so that helps with the deadlift. But I will start the program next week and you should too, so let’s check with each other in 9-10 weeks how its been going?

[@josej.1810]

Amazing video! Alex, can i do sumo deadlifts on deadlift days? I'll do the romanian dl tho. Thanks!

[@DHJakon]

I am intrigued. Currently doing a cut for a weight loss contest, but after vacation I'm interested in trying the lower portion. I've done 20 rep and 10x10 for weeks so I'm used to volume.

[@uzzidaniel3947]

I cant find the program when I click on the link, can anyone help?

[@nealstaten5193]

Looks like a great program. Only thing I would like to know is would work better with some pre-fatiguing set before the first set of squats?

[@AfdsAfdsAfds-v2e]

Regarding the % and Max, do you base the week 2 percentage on the week 1 max and so on? Furthermore, what does a "Max 5" mean? Is it whatever top set of 5 reps you can do?

[@ericreed2064]

Found your channel at the perfect time in my training age. Mid-level novice, my opinion, with some lagging lifts/ muscles. Tried incorporating push, pull, legs with both push and legs doing at least 2, usually 3, hard and heavy sets as well as a lighter weight AMRAP. I simply cannot do this from the start of a block to the end without accumulating too much fatigue. Especially in a recomp.

[@Danishcreed]

2 questions if you have time Alexander :) I am at ~180kg BS and would love to reach that 200kg mark someday! 1) I have a 3-year-old and a newborn, so sleep sucks and sometimes I won't be able to make 4 sessions due to work. Which of the upper days should I remove in the most busy weeks. Don't care that much about upper, I respond like crazy to upper. 2) How many rest days should I have between running the program? Thanks for your videos!

[@Follz19]

Is someone able to tell me what "max 5" means? Is that just one set of the most weight you can manage for 5 reps? Awesome video anyway, and I thank you for the help.

[@AlexanderBromley]

That's it!

[@Follz19]

Legend. Thank you.

[@jjeverson2269]

Damn I’m just trying to get to their start.

[@Sharkenite]

My bodyweight is at 120 but my max squat is 190. I've hit 195 before but hoping I can at least hit 300+ and I'll be satisfied. Wish me luck on this program. Super excited for this!

[@LPMutagen]

120??? You need to eat more.

[@chestguy2762]

Update?

[@jjjankkonen5095]

Hey! Great program! I have a beginner's question. What does the inscription "Squat max 5" on the third board on the second training day mean? Is it one set with a weight that can only do max 5 reps? thank you :)

[@beast33G]

I means 5 RM

[@jjjankkonen5095]

@@beast33G Thanks 👍

[@yeeeaaahmayneee3808]

@@beast33Gso 1 set 5 reps going to failure right ?

[@NewbieGainer]

​@@yeeeaaahmayneee3808hey, Any chance you can share the spreadsheet/pdf? Thanks

[@demon420rekt]

Okay so, first block done. This program is not as bad as it seems, I just finished the first week 5 with a +60lb PR. My max was 225lbx2 in a good good day and by week 4 I was repping it for 3 ATG. Today I hit 285lb with TOTAL effort and did a backdown set of 225lbx5 with AT LEAST 2 reps in the tank. My quads were weak af so I did high bar this whole program, let me tell you that week 1 and 2 were hell on earth for them, recovery was impossible, by week 3 my body got used to the volume, I started bulking as well, I strongly recommend consuming a lot of protein so you can recover faster. Front squats aren't as bad, just find the way it suits you the most. I wasn't too strict with the program the last two weeks but I don't think it hurt my lift at all. I'll run it again to see where we end up. Thanks a lot for the program, this is DEFINITELY what I needed, I gave it to my friends to test our squats in 5 weeks from now

[@chancebishop7]

Where were you able to find the program?

[@demon420rekt]

@@chancebishop7 is literally written in the video

[@chancebishop7]

I was looking for percentages. Thanks though

[@demon420rekt]

@@chancebishop7 i put what felt good at the time, there were days that I put 93%

[@josephrodgersjogabonito4624]

Yo on the first 2 weeks of front squats did you do em at low rir or like 7/8/9?

[@drinkinouttacups2665]

Tried 100 lbs then I tore my pecker off!

[@LOLI_]

💀

[@jasonsteiger1186]

Just started this program. Current Squat pr 190kg @88kg bw. Will update in 5 weeks

[@jasonsteiger1186]

Just finished 5 weeks , Week 1 - not used to the volume , back was killing me Week 2 -getting used to it , feeling good Week 3 - wtf, he is trying to kill us ,workouts take about 3h Week 4 - walk in the park Week 5 - very easy As far as adaptations to the programm go: Not alot, just exchanged pushpress for benchpress Prs : Bench : went from 160kg to 165kg Squat : tried to break my record at 190kg and failed 200, 195 would have definitely worked , form improved alot Deadlift: did not try , i know i am Substantial weaker now Footnote : Started tracking every rep , set and weight on week 3 and progressively overloaded all of them

[@NewbieGainer]

​@@jasonsteiger1186Any chance you can share the spreadsheet/pdf? Thanks

[@jimb4366]

Hey Alex I was wondering if you could answer a question / make a video on how &if the way you train/ program for yourself should change as you get stronger and stronger, should we generally start to decrease the amount of volume / exercises we do each year as we get stronger? Should we just keep it the same? I remember you saying that someone who benches 500lbs obviously can do less volume to build the same fatigue as someone benching 225lbs , how do we adjust our training volume as our strength curve increases??

[@g__l7217]

Hey, how many days of rest should I take between training days in this program? 2 days on, 1 day off, 2 days on, 2 days off and repeat??

[@hammer8771]

someone please post the full spreadsheet somewhere! this link doesnt work!

[@gnperdue]

As a late middle-age lifter, my question about the men in these stories is - how old were they? How does this program scale for older lifters?

[@dianatammen3690]

Didn't know you were supposed to scale ... We (mid-40s to 60s) just worked off our current percentages

[@gnperdue]

@@dianatammen3690 The issue is really volume. It gets harder and harder to recover from higher volumes as you get older. It is also a lot harder to quickly add muscle because your body just isn't all that anabolic anymore.

[@davecom3]

​@gnperdue I'm 40 soon, I've recovered a lot of strength I had when I was younger by having casein protein before bed for recovery and upping protein intake throughout the day. Also, as our body's water percentage drops as we get older, I found that taking electrolytes after sweaty sessions helped immeasurably. If you have trouble sleeping, take valerian root and cut out coffee.

[@Aether_Jeem]

Make one for bench

[@JohnBradydoesstuff]

I’ve just found your content. Great stuff. I’m a little embarrassed I didn’t find you sooner. Great stuff. Thank you.

[@konen2438]

I have two questions. What do we do after week 5 restart to week 1. How much weight are we spouse to do with the number he gave us???

[@Mukation]

the 1 rep max you do on the last workout on week 5 will be your new 1 rep max

[@Whurlin]

Oh you know we clicking on this one. 😂

[@GattoriSancho]

the program link doesn't work it says user inactive

[@blairmitchell7419]

2 days in and already feel like puking by the supersets.

[@stevenpurchase1010]

That's an example of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of muscular fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount. That works. It is the strategy that my rep schemes employ. But what do you do when you habituate to the stimulus i.e. plateau? That's inevitable. I suspect their answer would be do more. But what do you do when that doesn't work. The answer is the conjugate method i.e. doing other exercises to avoid the plateau while bringing up weaknesses.

[@blairmitchell7419]

Day 1 of week 5 just did my 3rm log push press for 6 reps

[@trollin2021]

Just finished the 10 week squat program and added 20lbs to my squat. I felt strong during the squat and not like I needed to muscle hump it (sacrifice form) to get it up. My question now is what is an appropriate deload after this program is finished or any post program deload? Thanks for the video

[@rich25375]

8 sets is CRAZYYYYY….im in

[@anthonystojke517]

Any suggestions for substitutions for leg press, hamstring curls, and back extensions? I workout at home and don’t have that equipment

[@donmamon9263]

Goblet squats, Nordic curls, and maybe a bent barbell/ pendlay row (go super slow on the eccentric)

[@drewguy2005]

Really great video, this will be my first powerlifting program I try out but I did have 1 question; is it considered a 10 week program because you’re supposed to complete 2 cycles of it, or because days 2 and 4 are meant to be done on separate weeks?