12 Weeks Back Squat Program 1 - 6 Week

Week 1

MONDAY

Squat Strength
TUESDAY

Snatch + Gymnastic
WEDNESDAY

Barbell Conditioning
THURSDAY

Squat Hypertrophy
FRIDAY

Recovery Conditioning
SATURDAY

Clean + Gymnastics
SUNDAY


Rest

Week 2

MONDAY
Back squat Strength
TUESDAY

Snatch +Gymnastic
WEDNESDAY

Barbell Conditioning
THURSDAY

Squat Hypertrophy
FRIDAY


Recovery
SATURDAY

Clean + Gymnastics
SUNDAY


Rest

Week 3

MONDAY
Back squat Strength
TUESDAY

Snatch +Gymnastic
WEDNESDAY

Barbell Conditioning
THURSDAY

Back Squat Hypertrophy
FRIDAY


Recovery
SATURDAY

Clean + Gymnastics
SUNDAY


Rest

Week 4

MONDAY
Back squat Strength
TUESDAY

Snatch +Gymnastic
WEDNESDAY

Barbell Conditioning
THURSDAY

Squat Hypertrophy
FRIDAY


Recovery
SATURDAY

Clean Strength
SUNDAY


Rest

DELOAD Week 5

MONDAY


Training 1
TUESDAY


Training 2
WEDNESDAY


Rest
THURSDAY


Training 3
FRIDAY


Rest
SATURDAY

Morning Conditioning
SUNDAY


Rest

Week 6

MONDAY
Back squat Strength
TUESDAY

Snatch +Gymnastic
WEDNESDAY

Barbell Conditioning
THURSDAY

Squat Hypertrophy
FRIDAY


Recovery
SATURDAY

Clean Strength
SUNDAY


Rest
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