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4-Week Leg Strength Block 1
4 weeks

This is a 4-week block of heavy squat strength emphasis.

"25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick

"That is a 30 lb PR from a previous best. The percentages and volume was just right for my body. Thanks for the blog, Greg." - Brandon

"352 BS, a PR by 30. That's at bw of 168, 49 y/o. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle." - David

"BS went up 30lbs. C&J went up 25lbs!!!" - Stefan

Volume: Moderate-High
Intensity: Moderate-High

Good For:
  • Leg strength
  • General strength
  • This cycle uses a wide range of reps (10-3) to work on squat strength
  • Accompanying training is pretty light to allow for maximal squat training
  • This is one mesocycle from the 12-Week Complete Cycle

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(7) Comments
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Marc 2015-08-30
Kinda disappointed because I only increased my max by 3kg. I am new to weightlifting and really need some leg strength (My Power Clean 1RM equals my BS max...) Should I add another 2kg to my BS max for the next 4 weeks? Otherwise the BS for week 1 and 2 will be the same as in week 2 and 3 of the first block.
It should be okay to add a little to the max for the next block, but make sure it is not so much that you have any failed squats.

Steve Pan
Wilbert Noyola 2015-09-06
I had amazing results with this cycle. I was looking for the Excel file to plug in my numbers and I cant find them. Have they been removed?
Jacob Dickinson 2015-01-12
I have now ran 2 rounds of this, and got excellent results. Started with a 335x3 345x1 back squat PRs and finished with a 395 back squat. Also added 5# to my snatch to 240# and went from 275 to 285 on my clean and jerk.
Blaise Miller 2014-04-21
Awesome program. Went from 135kg to 150kg. Actually worked of a hypothetical 140kg. Found the 1st and 3rd week the hardest. Thanks Greg and Catalyst athletics for sharing these programs. Next 4 weeks have my own programming then back on the Leg strength Block 2 after that.
Noel Nocas 2014-03-24
7 kg PR from this cycle. Really tough the last week, but the legs are feeling strong. 190 ---> 197 200 is close! Thanks guys
Jarred Neff 2015-06-08
Hi Greg and Co., Was having some definite leg strength issues comparative to my classic lifts. Finished week 4 Saturday and decided that I could push my Snatch this week. Ended with a 5.72 pound PR @ 225.72 lbs weighing 85kilos Looking forward to FS PR's thanks guys!!!
Alex Wagner 2015-11-03
I am looking to begin this program but I can only make it to the gym 4 days a week. How could I make this program fit into 4 days a week?
Prioritize the Mon, Wed, and Sat workouts. You can combine the Tues/Thurs workouts and put that between workouts 1 and 3, but make sure that you don't go overboard on this day. Give yourself a rest day between workouts 3 and 4. You will have to temper expectations with the results of the program with this modification.

Steve Pan

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