The Goal
The Squat Till You Drop program is not for the faint of heart—it’s designed for athletes ready to test their limits, build resilience, and achieve transformative gains in lower-body strength. Over the course of 8 weeks, this intense squat program aims to increase your max squat by 20 to 50 pounds, a significant leap that will redefine what you believe is possible. Whether you're an experienced lifter or an athlete seeking the next breakthrough, this program will push you toward your peak performance.
Your Approach
Squat Till You Drop isn’t just a workout—it’s a commitment. Every session is demanding, with volume and intensity carefully calibrated to force adaptation while balancing the fine line between overtraining and optimal growth. You’ll squat sub maximal loads every week with a progressive overload structure designed to challenge your muscles, nervous system, and mental fortitude. Completing this program requires discipline, consistency, and a growth mindset to embrace the grind and persevere through fatigue.
Rest
In Squat Till You Drop, rest is as crucial as the squats themselves. You’ll take 2 to 5 minutes between sets, depending on the intensity and load. These rest periods are not downtime—they’re strategic recovery windows. Use this time to control your breathing, mentally prepare for the next set, and reflect on your technique. Active recovery techniques, like slow-paced walking or light range of motion, can also help keep your body and mind engaged while preparing for the next heavy lift.
Prep
Preparation is the foundation of success in any training program, and it’s especially critical for Squat Till You Drop. Each workout begins long before you step under the bar. Prioritize the following:
Dynamic Warm-Up: Activate your lower body, core, and stabilizing muscles with movements like bodyweight squats, lunges, and banded hip drills.
Mobility Work: Ensure your hips, ankles, and thoracic spine are mobile to achieve proper squat depth and technique.
Mental Preparation: Visualize each lift, set clear goals, and approach the workout with focused determination.
Nutritional Support: Fuel your body adequately before training sessions with a balance of carbohydrates, protein, and hydration.
Recovery
Recovery: Recovery is where the magic happens—it’s when your body repairs, rebuilds, and grows stronger. Skimping on recovery will undermine your progress and risk injury. Here’s what you need to prioritize:
Sleep: Aim for 7–9 hours of quality sleep each night to allow your muscles and nervous system to recover.
Nutrition: Post-workout meals should include a balance of protein for muscle repair and carbohydrates to replenish glycogen stores.
Hydration and Supplements: Stay hydrated and consider supplements like creatine, protein powder, or BCAAs to support recovery and performance.
Listen to Your Body: Adjust intensity if you notice excessive fatigue or soreness. Rest days are a critical part of the program.
Week 1
Performance athlete
Find 1 RM
Developing athlete
3 RM
Foundational athlete
Find 5 RM
What to Expect
This week is all about discovery—finding your one-rep max (1RM). The 1RM is your baseline, the starting point for your Squat Till You Drop journey, and the foundation upon which the entire program is built. You’ll test your limits under the bar, assessing not only your physical strength but also your mental resilience.
The Challenge
Testing your 1RM is demanding, both physically and mentally. It requires focus, preparation, and precision. You’re not just chasing a number; you’re learning about yourself—your strengths, weaknesses, and potential. Keep in mind that this is a snapshot of where you are right now, not a reflection of your ultimate capability.
The Mental Shift
Approach this week with a competitive mindset. You’re not competing with anyone else—just with the version of yourself that showed up today. Finding your 1RM is as much about confidence as it is about raw strength. Visualize success before every attempt, and remind yourself that effort is the gateway to progress.
Tips for Success
Warm Up Wisely: Prioritize a comprehensive warm-up to prepare your muscles and nervous system for heavy lifting. Start with dynamic stretches and gradually increase weight with low-rep sets.
Listen to Your Body: Push yourself, but know your limits. A true 1RM should challenge you without compromising form or risking injury.
Rest Between Attempts: Allow 3–5 minutes of rest between heavy attempts to ensure full recovery for your next lift.
Focus on Form: Proper technique is critical for maximizing strength and minimizing injury risk. Brace, control the descent, and drive through your heels.
Record Everything: Write down your warm-up sets, attempts, and final 1RM. This data will guide your progression throughout the program.
Your Mantra for Week 1
"Effort reveals strength; consistency builds it." The number you find this week is only the beginning. Embrace the process, trust the program, and let this baseline inspire your growth.
What to Expect
With your 1RM established, Week 2 marks the beginning of structured work. This week is all about building strength through consistent effort and strategic volume. You’ll push through heavy sets to develop power and then cap off the session with a high-rep burnout to build muscular endurance and mental toughness. This is where the grind begins—welcome to the heart of Squat Till You Drop.
The Challenge
The heavy sets at 75%, 80%, and 85% of your 1RM will test your ability to maintain form and focus under significant load. The final 20-rep set at 55% isn’t just about physical endurance—it’s a mental battle that will teach you to push through fatigue and find strength when it feels like there’s nothing left.
The Mental Shift
The shift this week is from finding your baseline to committing to progress. Each rep, each set is a step forward. Focus on perfecting your form and staying present in the moment. The last 20-rep set will demand grit and determination, but it’s also an opportunity to show yourself what you’re capable of.
Tips for Success
Prioritize Form Over Ego: As you push into heavier percentages, prioritize maintaining proper depth, bracing, and control over increasing weight.
Break It Down: Mentally divide your 20-rep set into smaller chunks (e.g., 4 sets of 5 reps). Focus on getting through the next set, not the entire 20 reps at once.
Control Your Breathing: Use slow, deliberate breaths to reset between reps, especially during the burnout set. Breathing correctly will help you stay composed under fatigue.
Adjust Rest Periods as Needed: Between heavy sets, take 2–3 minutes to recover. Before the 20-rep set, rest a bit longer to ensure you’re mentally and physically prepared.
Track Your Effort: Note how the percentages feel. If the weight feels unexpectedly light or heavy, adjust accordingly—but always stay within safe limits.
Recovery Focus
After this week’s sessions, recovery is non-negotiable:
Stretch and Foam Roll: Target the quads, glutes, hamstrings, and lower back to alleviate soreness.
Eat to Refuel: Ensure you’re consuming enough protein and carbs to repair muscles and replenish glycogen.
Sleep Well: Aim for at least 7–9 hours per night to optimize recovery and growth.
Mantra for Week 2
"Strength is built rep by rep, set by set." Each squat is an investment in your future strength. Stay focused, trust the program, and push through the burn—it’s where progress happens.
What to Expect
Week 3 builds on the foundation of the previous week, increasing both the intensity and the challenge. The goal this week is to push heavier loads with consistent effort while introducing a higher-intensity burnout set at 65% of your 1RM. You’re building strength, endurance, and mental toughness all at once. This is where the program starts to separate the committed from the comfortable.
The Challenge
The heavy sets at 75%, 80%, and 85% will feel familiar, but the additional effort required for 17+ reps at 65% will test your ability to sustain focus and power through fatigue. This week demands grit and composure as you embrace the grind of high-intensity volume.
The Mental Shift
The focus this week is on embracing discomfort and staying consistent under load. When the weight feels heavy and your legs are burning, remember why you started. You’re no longer just “getting through” the program—you’re actively transforming yourself with every rep and every set.
Tips for Success
Stick to the Plan: Trust the program and hit the prescribed weights and reps. Push yourself, but stay disciplined with your form and execution.
Break Down the Burnout Set: Like last week, mentally split the 17-rep set into smaller, manageable chunks (e.g., 3 sets of 6, 6, and 5). Tackle each portion with focus.
Control Your Pace: During the high-rep set, maintain a steady rhythm. Don’t rush, but don’t rest too long between reps—find the balance that keeps you moving efficiently.
Focus on Recovery Between Heavy Sets: Take 2–4 minutes between your heavy sets at 85% to ensure quality output. Rest is your ally in maintaining intensity across all sets.
Recovery Focus
Week 3 introduces heavier loads and higher volume, so prioritize recovery to stay strong:
Active Recovery: Incorporate light activity like walking or cycling on off-days to reduce soreness and promote circulation.
Stretching and Mobility Work: Spend extra time on your hips, quads, hamstrings, and lower back post-workout to maintain mobility.
Hydration and Nutrition: Ensure you’re staying hydrated and consuming nutrient-dense meals to support performance and recovery.
Prioritize Sleep: Deep, restorative sleep is essential for repairing your muscles and preparing for the next session.
Your Mantra for Week 3
"Discomfort is temporary; strength is permanent." Each rep you complete, especially in the burnout set, is building a stronger, more resilient version of yourself. Push through the challenge—it’s worth it.
What to Expect
Week 4 marks the halfway point of Squat Till You Drop. By now, you’ve built momentum, but this week ramps up the intensity with heavier working sets and a challenging burnout set at 75% of your 1RM. This is the week where commitment, focus, and recovery become non-negotiable. You’re forging strength, both physically and mentally, by consistently pushing your limits.
The Challenge
The working sets at 80% and 85% will push your ability to maintain form under significant load. The burnout set of 12+ reps at 75% demands laser focus, proper bracing, and mental resilience. This is a heavier burnout set than before, requiring you to embrace discomfort and trust your training.
The Mental Shift
This week is all about consistency under pressure. The weights are heavier, the sets are demanding, and the burnout set will test your resolve. Remind yourself: progress doesn’t come from staying comfortable—it comes from pushing through the moments that challenge you the most.
Tips for Success
Dial In Your Form: As the weights get heavier, maintaining proper technique becomes even more critical. Focus on bracing, depth, and controlled movement.
Break Down the Burnout Set: Tackle the 12-rep set with a plan—divide it mentally into 6 and 6 or 8 and 4, whatever feels achievable.
Rest Strategically: Take 3–4 minutes between the heavy sets to ensure you’re fully recovered and ready to give 100% effort.
Stay Mentally Strong: The burnout set at 75% will feel heavy. Take it one rep at a time, focusing on execution and reminding yourself of the strength you’re building.
Recovery Focus
With the increased intensity, recovery this week is paramount:
Optimize Nutrition: Incorporate more recovery-focused meals with a balance of protein, carbs, and healthy fats.
Mobility and Flexibility: Spend additional time stretching and foam rolling post-workout to alleviate tension and prevent stiffness.
Hydrate and Rest: Hydration and quality sleep remain your most powerful recovery tools. Aim for 7–9 hours of uninterrupted sleep each night.
Monitor Fatigue: Pay attention to how your body feels. If you notice signs of overtraining (excessive fatigue or joint pain), adjust rest as needed.
Mantra for Week 4
"Strength isn’t given—it’s earned through effort and resilience." This week will challenge you in new ways, but with each rep, you’re proving to yourself that you can handle the grind. Stay focused, stay disciplined, and keep pushing forward.
What to Expect
Week 5 signals a major shift in intensity. The weights are heavier, the volume more demanding, and the burnout set at 85% of your 1RM will push you to your limits. This week is about building peak strength by embracing higher percentages and refining your focus under load. It’s a pivotal week where every rep feels like a challenge, and every challenge becomes an opportunity for growth.
The Challenge
The working sets at 80%, 85%, and 90% will test your technical precision and mental focus as you handle heavier loads. The burnout set of 10+ reps at 85% will stretch your mental and physical capacity, requiring grit and determination to finish strong. This is where champions are made—when the work gets tough, you rise to meet it.
The Mental Shift
This week’s challenge lies not just in lifting the weight but in overcoming self-doubt. Heavy squats demand confidence and commitment. Approach the bar with purpose, trust the process, and know that each successful set brings you closer to your goal.
Tips for Success
Focus on Quality Over Quantity: The reduced reps in the working sets allow you to zero in on form and power. Nail each rep with precision.
Prepare for the Burnout Set: For the 10-rep set at 85%, break it down mentally (e.g., 5 and 5 or 6 and 4). Visualize each mini-goal as a step toward completion.
Master the Pause: Between heavy sets and during the burnout set, take a few seconds to reset your breathing and refocus your mind.
Respect the Rest Periods: Allow 3–5 minutes of recovery between sets to ensure you’re physically and mentally ready for the next effort.
Recovery Focus
With the increased intensity, prioritizing recovery is more critical than ever:
Active Recovery Days: Incorporate light movement or low-impact activities on rest days to reduce soreness and stiffness.
Prioritize Protein: Your muscles need the building blocks for repair—ensure you’re hitting your protein intake daily.
Hydration Is Key: Dehydration can hinder recovery and performance. Drink plenty of water and consider electrolytes for optimal hydration.
Stretch and Foam Roll: Pay extra attention to your hips, glutes, quads, and lower back to maintain mobility under heavier loads.
Track Your Fatigue: Be honest with yourself about how you’re feeling. If needed, adjust intensity or add an extra day of rest.
Mantra for Week 5
"Strength is not just about lifting heavy—it’s about lifting consistently under pressure." Each rep this week builds a stronger, more resilient version of you. Trust your training, embrace the grind, and commit fully to the process.
What to Expect
Week 6 is a test of strength, endurance, and willpower. With heavy doubles at 95% of your 1RM and a burnout set of 8+ reps at 95%, this week is where the program shifts into overdrive. Every set will demand your absolute best, and every rep will push you closer to your maximum potential. This is the week where you prove to yourself just how far you’ve come.
The Challenge
The working sets at 80% and 85% will serve as preparation for the intense doubles at 95%. These are the heaviest loads you’ve faced in the program so far, and the burnout set at 95% will push the limits of your strength and mental resolve. Completing this week will require focus, confidence, and unwavering determination.
The Mental Shift
This week is about believing in your strength. The weights are heavy, but you’ve trained for this moment. Trust your preparation, embrace the challenge, and let the bar be a proving ground for your resilience. With every lift, you’re showing yourself that you’re capable of more than you imagined.
Tips for Success
Approach the Bar with Intent: Heavy doubles at 95% require complete focus. Visualize the lift, brace properly, and commit to every rep.
Break Down the Burnout Set: For the 8-rep set at 95%, approach it strategically. Split it into manageable chunks (e.g., 4 and 4 or 5 and 3). Take a few deep breaths between reps if necessary, but stay under the bar until you finish.
Prioritize Rest Periods: Allow 3–5 minutes between heavy sets and up to 5–7 minutes before the burnout set to ensure you’re fully prepared.
Track Fatigue and Effort: Pay close attention to how the weights feel. If you’re hitting reps with control and confidence, you’re on the right track.
Recovery Focus
This week’s workload is immense, so recovery is your secret weapon for sustaining progress:
Nutrition: Focus on nutrient-dense meals that provide enough calories to fuel recovery. Lean proteins, whole grains, and healthy fats are your best friends.
Sleep Quality: Aim for 7–9 hours of deep sleep each night to repair your muscles and nervous system.
Active Recovery: Include light stretching, yoga, or mobility work on off-days to promote blood flow and reduce stiffness.
Hydration: Stay hydrated throughout the day and during workouts to keep your body functioning at its best.
Mental Recovery: Heavy weeks can be mentally draining. Take time to relax, meditate, or engage in activities that help you recharge.
Mantra for Week 6
"Limits are just starting points for growth." The weights this week are heavy, but so is your determination. Trust the process, stay focused, and give it your all—you’re proving your strength rep by rep.
What to Expect
In Week 7, you’re approaching the peak of the Squat Till You Drop program. This week demands your full focus, as you’ll test your strength at near-maximal loads and push for a maximum effort set at 100% of your 1RM. Every rep is a step closer to realizing your potential, and this week is about proving to yourself just how much progress you’ve made.
The Challenge
With heavy doubles at 90% and 95% leading into your maximum effort set at 100%, the intensity is at its highest. The program is designed to prepare you physically and mentally to tackle your current max with confidence and possibly surpass it. This is the ultimate test of your preparation, technique, and determination.
The Mental Shift
Week 7 is about breaking through mental and physical barriers. As you approach your max, self-doubt might creep in. Push it aside and trust the work you’ve put in. Confidence under the bar is your greatest ally. Visualize success, embrace the challenge, and give your absolute best effort.
Tips for Success
Master the Build-Up Sets: Use the sets at 80%, 85%, 90%, and 95% to fine-tune your form and prime your body for the max effort set. Treat every rep with the same intensity and focus.
Approach the Max Set Strategically: Start conservatively—hit a solid single at 100%. If it feels good, consider attempting a small PR (1–5% increase). Always prioritize safety and form over ego.
Rest Generously: Take 4–7 minutes between sets to ensure full recovery, especially leading into your max effort set.
Focus on Form: At maximal loads, even small technical errors can have big consequences. Brace tightly, stay controlled, and execute with precision.
Recovery Focus
Recovery this week is critical to ensure you’re ready to handle the intensity:
Nutrition for Performance: Fuel your body with high-quality proteins, complex carbs, and plenty of hydration before and after workouts.
Active Recovery and Mobility: Incorporate light stretching or foam rolling daily to keep your muscles loose and reduce soreness.
Prioritize Sleep: Aim for uninterrupted sleep each night to maximize muscle repair and nervous system recovery.
Mental Recovery: Heavy lifting can be mentally taxing. Take time to decompress and reset after each session to stay mentally sharp.
Mantra for Week 7
"Your strength knows no limits—believe it, and prove it." You’ve put in the work, faced the grind, and pushed through the challenges. Now is the time to show yourself just how far you’ve come.
What to Expect
This is it—Week 8, the culmination of your Squat Till You Drop journey. Over the past seven weeks, you’ve pushed your limits, refined your technique, and built a foundation of strength and confidence. Now it’s time to find your new 1RM—a weight you can move confidently for no more than 5 reps. This final week is all about demonstrating the progress you’ve earned.
The Challenge
Testing your new 1RM is as much about mental toughness as it is about physical strength. After weeks of high-intensity work, your body is primed to perform, but success depends on focus, discipline, and executing every step with purpose. Approach this week with determination, and don’t be afraid to surprise yourself.
The Mental Shift
This is your moment. Every rep, every set, every ounce of effort you’ve put into this program has led to this. Trust your preparation, trust your strength, and step under the bar with confidence. Whether you add 20 pounds or 50 pounds to your previous max, the goal is to give your best and leave it all on the platform.
Tips for Success
Warm Up with Precision: Take extra time to prepare your body and nervous system. Gradually build up to heavier weights with low-rep sets (e.g., 5, 3, 2, 1).
Stay Conservative on Early Attempts: Start with a manageable weight near your old max to build confidence. Gradually increase by 5–10 pounds until you hit your limit.
Focus on Form: At this intensity, even minor technical flaws can cost you the lift. Stay tight, controlled, and focused throughout the movement.
Take Ample Rest: Allow 4–7 minutes between heavy attempts to fully recover and ensure maximum effort for each lift.
Know When to Stop: While it’s tempting to chase bigger numbers, listen to your body. Stop when you’ve achieved a true max you can handle with good form.
Recovery Focus
Recovery this week will be shorter-term but just as critical:
Hydration and Nutrition: Ensure your body has the fuel it needs before and after testing. Include quick-digesting carbs and protein immediately post-workout.
Active Recovery: Engage in light movement or stretching after testing to reduce soreness and promote blood flow.
Celebrate Your Progress: Take time to reflect on your journey, acknowledge how far you’ve come, and set goals for what’s next.
Mantra for Week 8
"Strength isn’t just measured by the weight on the bar—it’s measured by the journey you took to get here." Trust your training, respect your limits, and own the moment. This is your summit—conquer it with pride.
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