Back Squat Strength Program by Get Under The Bar


Goal of the leg strength program

The goal of this program is to increase leg strength. This leg strength will also carry over to your olympic lifts.

Training frequency

This program consist of 6 weeks of training with 3 training sessions per week.

Read the full program description down below!




The main goal of this program is to increase leg strength. Mainly leg strength for the backsquat. The leg strength gained will also carry over into your olympic lifts.


Because of that, every training day will start off with the backsquat. One day is high volume squatting (8), one day is medium volume squatting (5) and one day is low volume volume squatting (3). The variety in rep ranges keeps the body guessing and is a well studied overload strategy.

Exercises that train leg strength

Besides backsquatting there are 4 other exercises per training session. Prioritized secondly after the backsquat are the olympic lifts. On day one you will do full snatches (sometimes referred to as squat snatches), on day two you will do full clean and jerks and on day three you will do the power variations of both the olympic lifts. The other exercises are belt squat, lunges, good mornings, bulgarian split squats, single-leg romanian deadlifts, sandbag holds, box step ups and back extensions. All the exercises are explained in the movement library at the last pages of this program.

Training Frequency

In this program we opted for 3 days a week training. This means that you will always have a day of rest after a day of training. Once every week you will have 2 days of rest after one training session. Use the rest days to recover well for your next sessions.

Exercise percentages

The percentages of this program are based on a lifter’s 1 RM of that particular exercise. For example: If you have a 1RM of 100kg for the backsquat and the program indicates you have to do 80%. This means you will have to squat on 80kg. If this weight feels really light or really heavy you can deviate from the percentage. Don’t deviate more than 10% from the prescribed weight.

Recovery for maximum leg strength

To get the maximum out of this program it is important to take good care of your recovery. Eat plenty of quality food and make sure to take in enough protein. Stretch for at least 10 minutes after each training session and reduce alcohol intake to a minimum.

We hope you will enjoy this program and you will achieve nice results!

Best Regards,

Tobias van Leeuwen