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6 Week Back Squat Emphasis Prep Cycle
6 weeks

This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6.

Volume: Moderate
Intensity: Moderate

Good For:
  • Leg strength (especially back squat specifically)
Notes:
  • This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.








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Monday - Day 1
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
  • Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
  • SLDL - 3x5
Week 1 of 6

This is a 6-week preparatory cycle.


Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
  • Push Press - 75% x 5 x 3
With no rest:
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row


Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (7)  |  Help  |  Programs  |  Exercises

  • Front Squat - 65% x 2 x 5
  • Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
  • Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
  • Mid-Hang Snatch - 60% x 3 x 4
  • Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3
3 sets: no rest:
10 DB hang power clean + push press
1 rope climb (or 10 rope pull-ups)



Questions? Get answers here or post in comments.
Friday - Day 5
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (1)  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 3 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 5/leg


Questions? Get answers here or post in comments.
Sunday - Day 7
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 3 x 5
  • Snatch Pull - 90% (of snatch) x 3 x 5
  • Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3 x 3
  • SLDL - 3 x 5
Week 2 of 6

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch + Pause Overhead Squat - 70% x 3+1 x 5
  • Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 5
  • Push Press - 75% x 5 x 3
4 sets; no rest:
6 DB hang power snatch / arm
10 pull-ups



Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (3)  |  Help  |  Programs  |  Exercises

  • Front Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 3 x 5
  • Halting Clean Deadlift - 85% (of clean) x 3 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean + Jerk - 70% (of CJ) x 1+1+1 x 5
  • MId-Hang Snatch - 65% x 3 x 5
  • Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 3
3 sets; no rest:
4 (1 KB clean + 3 push press) / arm
12 KB chainsaw row / arm



Questions? Get answers here or post in comments.
Friday - Day 12
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 3 x 5
  • Snatch - heavy single; 75% (of HS) x 2 x 3
  • Clean & Jerk - heavy single; 75% (of HS) x 2+1 x 3
  • Weighted Lunge - 3 x 8/leg


Questions? Get answers here or post in comments.
Sunday - Day 14
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 15
Comments  |  Help  |  Programs  |  Exercises

  • Front Squat - 70% x 2 x 5
  • Snatch Pull - 90% (of snatch) x 3 x 3, 95% x 3 x 2
  • Halting Snacth Deadlift (upper thigh) - 85% (of snatch) x 3 x 2, 90% x 3
  • SLDL - 3 x 5
Week 3 of 6

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments  |  Help  |  Programs  |  Exercises

  • Snatch + Pause Overhead Squat - 70% x 3+1 x 3, 75% x 3+1 x 2
  • Power Clean + Power Jerk - 75% x 2(1+1) x 3, 80% x 2(1+1) x 2
  • Push Press - 75% x 5, 80% x 5 x 2
3 sets; no rest:
8 KB snatch/arm
12 chin-ups



Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 85% x 2 x 5
  • Clean Pull - 90% (of clean) x 3 x 3, 95% x 3 x 2
  • Halting Clean Deadlift - 85% (of clean) x 3 x 2, 90% x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean + Jerk - 75% (of clean) x 1+1+1 x 3, 80% x 1+1+1 x 2
  • Mid-Hang Snatch - 65% x 3 x 3, 70% x 3 x 2
  • Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 2, 80% x 5+1
4 sets; no rest:
10 plate topside halfmoons/side
5 KB clean/arm



Questions? Get answers here or post in comments.
Friday - Day 19
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
Comments  |  Help  |  Programs  |  Exercises

  • Front Squat - 70% x 2 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 8/leg


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 22
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat - 85% x 3 x 4
  • Snatch Pull - 90% (of snatch) x 3, 95% x 3 x 3
  • Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3, 90% x 3 x 2
  • SLDL - 3 x 5
Week 4 of 6

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch + Pause Overhead Squat - 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
  • Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1) x 4
  • Push Press - 80% x 5, 85% x 3 x 2
3 sets:
5 box jumps (mid-thigh +); no rest
max rep push-ups (stop short of failure); rest 30 sec



Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments  |  Help  |  Programs  |  Exercises

  • Front Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 3, 95% x 3 x 3
  • Halting Clean Deadlift (mid-thigh) - 85% (of clean) x 3, 90% x 3 x 2
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 4
  • Mid-Hang Snatch - 65% x 3, 70% x 3 x 4
  • Snatch Push Press + Overhead Squat - 75% x 5+1, 80% x 5+1
4 sets; no rest:
1 min jump rope
10 pull-ups



Questions? Get answers here or post in comments.
Friday - Day 26
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 90% x 1 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 6/eg


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 29
Comments  |  Help  |  Programs  |  Exercises

  • Front Squat - 70% x 2 x 5
  • Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3
  • Halting Snatch Deadlift - 90% (of snatch) x 3, 95% x 3
  • SLDL - 3 x 5
Week 5 of 6

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch + Pause Overhead Squat - 70% x 2+1, 75% x 2+1, 80% x 2+1 x 2
  • Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1), 85% x 1+1 x 2
  • Push Press - 85% x 3 x 2, 90% x 3
3 sets; no rest:
10 Chinese DB rows/arm
10 topside plate halfmoons/side



Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat - 90% x 2 x 3
  • Clean Pull - 95% (of clean) x 3 x 2, 100% x 3
  • Halting Clean Deadlift - 90% (of clean) x 3, 95% x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 2, 85% x 1+1+1
  • Mid-Hang Snatch - 65% x 3, 70% x 3 x 2, 73% x 3
  • Snatch Push Press + Pause Overhead Squat - 80% (of snatch) x 5+1 x 3
3 sets; no rest:
12 KB clean + press/arm
300 m row



Questions? Get answers here or post in comments.
Friday - Day 33
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (3)  |  Help  |  Programs  |  Exercises

  • Front Squat - 70% x 2 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 6/leg


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 36
Comments (1)  |  Help  |  Programs  |  Exercises

  • Back Squat - 95% x 1 x 3
  • Snatch Pull - 90% (of snatch) x 2 x 2
  • Halting Snatch Deadlift (upper thigh) - 90% (of snatch) x 2 x 2
  • SLDL - 3 x 5
Week 6 of 6

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power Clean + Jerk - 80% (of PC) x 1+1 x 3
  • Mid-Hang Snatch - 70% x 3 x 3
  • Snatch Push Press + Overhead Squat - 5+1 heavy as possible
3 sets; no rest:
90 sec jump rope
10 chin-ups

Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments  |  Help  |  Programs  |  Exercises

  • Front Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 2 x 3
  • Halting Clean Deadlift (mid-thigh) - 90% (of clean) x 2 x 2
  • Tech exercise of choice - 15 min


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2 x 3
  • Power Clean + Power Jerk - 80% x 2(1+1), 85% x 1+1, 90% x 1+1
  • Push Press - 80% x 3, 85% x 2, heavy single
3 sets; no rest:
15 push-ups
10 DB hang power clean


Questions? Get answers here or post in comments.
Friday - Day 40
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat - max
  • Snatch - heavy single
  • Clean & Jerk - heavy single


Questions? Get answers here or post in comments.
Sunday - Day 42
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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