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Stefan Method
Stefan Method

online coaching worldwide

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Stefan Method
Stefan Method

online coaching worldwide

  • Member Login

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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Daily workouts

 

Tabata intervals

20 seconds work – 10 seconds rest x 6 min
• Jumpig rope / Jumping jacks
1 min rest (walking)
15 seconds work – 15 seconds rest x 5 min
• Plank hold
1 min rest (walking)
10 seconds work – 20 seconds rest x 4 min
• Mountain climbers
2 rounds with 2 min rest

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