SQUATADD-ON
Turn repeatable weak points into stronger, more confident attempts.
12 WEEKS24 SESSION2 DAYS A WEEK
I started lifting in November 2018 at 118 lb. I was tired of being skinny, chronically depressed, had no direction, and could never consistently stick with anything.
Fitness and nutrition gave me something I genuinely loved and eventually gave my life purpose. Training helped me build confidence, while learning about nutrition helped me stop being afraid of food. I learned that you can enjoy almost anything in reasonable amounts. Context and total intake matter. The dose makes the poison.
By 2024, I was around 185 lb while generally staying between roughly 10 and 15% body fat throughout the year. There was a lot of blood, sweat, tears, and a few back problems along the way. But the process almost completely got rid of my anxiety, opened up opportunities, and helped me earn respect within my community. I went from feeling like a loser with no direction to becoming someone others could trust and look to as a leader.
I hope everything I have learned can help other people become healthier, find confidence, and inspire them to make a positive impact on the people around them through a healthier lifestyle.
I made this program for intermediate-to-advanced lifters who already know how to squat but need more structure around improving it. A general program can include squats without giving enough attention to where the lift breaks down, why technique changes under load, or how training should adjust when readiness differs from the number written on paper.
This add-on gives the squat a focused 12-week progression while still fitting beside an existing program. The main work builds strength, the supplemental choice targets a repeatable weak point, and your RPE and technique feedback help govern the load. The goal is not just to survive heavier squats. It is to finish the cycle with a stronger, more consistent lift and a clearer understanding of how to keep improving it.
This guide provides general fitness education. It is not medical advice, diagnosis, treatment, rehabilitation, or individualized coaching. Results and tolerances vary.
Inspect the rack, bar, plates, collars, box, pins, and safeties before use. Use competent spotting and follow facility rules.
Use 85% of a current, realistic 1RM or estimated 1RM. Round down to a loadable increment.
The percentage supplies the planned load. RPE is the governing ceiling; reduce 2.5-5% when needed.
End accessory sets with the assigned clean repetitions still available. Use double progression.
Replace overlapping heavy squat and quad-dominant work. Do not layer this module onto an unchanged lower-body plan. Keep 48-72 hours between the two sessions.
W rows apply to the primary squat only. Add one smooth intermediate warm-up for a high TM, stiffness, or a large jump; keep warm-ups at RPE 4 or lower. Stop at the rep cap or first meaningful technical loss.
These are optional. You don't need to buy every item to run the program.
If your purchase includes Everfit access, or you're coached by me, log your workouts in the Everfit app. PDF-only customers can use these worksheets or their own training log.
Record the load, completed reps and actual RPE or RIR. Note any chosen alternative or load adjustment. The guide supplies the prescribed tempo and rest.
Use the percentage of your current cycle's squat TM. If the app's suggested weight differs, follow your TM-based load and the RPE ceiling. The empty-bar W row means the bar, not 1% TM.
Equipment rules vary by federation, division and meet. Check the current rulebook before competing; training equipment isn't automatically competition-legal.
Weeks 1-4
Establish the Training Max, technical standards, and a repeatable FSL or sticking-point selection.
Weeks 5-8
Progress the Training Max only when the Week 3 gate is met and build targeted strength without grinders.
Weeks 9-12
Express the strongest clean capped PR set in Week 11 and finish with a recovery week rather than a 1RM test.
Lowering - bottom pause - lifting - top pause
Numbers are seconds. 0 means no deliberate pause. X means controlled explosive intent, not bouncing or jerking.
2-0-1-0: lower for 2 seconds, no deliberate bottom pause, lift for 1 second, then no deliberate top pause.
If an exercise starts with the lifting phase, begin there. Keep the stated pauses and resets; never rush your setup to beat the count.
Use each exercise's own code, not the example for every movement. Holds, mobility, carries and cardio follow their listed duration, cadence or intervals.
Hold written pauses motionless while keeping your brace active.
Day 1 is the 5/3/1 squat plus one FSL or sticking-point route. Day 2 is paused squat plus assistance. Three loading weeks lead into a deload. Reassess the supplemental route during Weeks 4, 8, and 12.
Keep the selection through the three loading weeks and reassess during the deload. Deload Day 1 uses FSL only.
The Sets column shows the overall 1-3 range. Follow the exact count stated as This week in your chosen row; the range is not permission to add or skip sets. Generic accessories and machines never enter this slot.
Use these instructions for a selected sticking-point squat or a listed paused-squat alternative. It's a substitution, not extra work.
2-2-X-0 Hold two seconds at depth without relaxing the brace.
Lower for two seconds, rise one quarter under control, return to depth, then stand with controlled explosive intent. One complete sequence counts as one rep; the normal four-part code does not describe the added quarter movement.
2-1-X-0 Begin on low pins. Drive from a dead stop, lower for two seconds and fully settle for one second before the next rep.
2-1-X-0 Settle on the sticking-height pins for one second, stay braced, then drive without bouncing.
2-1-X-0 Touch the box softly for one second, stay braced and do not rock.
3-0-X-0 Descend for three seconds, then drive up.
The 95% set reaches four clean repetitions at RPE 8.5 or lower with no technical breakdown.
The 95% set reaches three clean repetitions at RPE 9 or lower.
The 95% set produces one or two acceptable repetitions while remaining technically valid.
A minimum repetition is missed, RPE exceeds 9, or depth, bracing, balance, or bar speed meaningfully fails.
The heaviest load that can be lifted once with acceptable technique.
A calculated estimate based on a submaximal set. Use a realistic recent value rather than an old lifetime best.
The conservative number used for all program percentages. Begin at 85% of current 1RM or estimated 1RM.
The displayed percentage of Training Max, not a percentage of actual 1RM.
Rating of perceived exertion on a 1-10 scale. Here it acts as a load and repetition ceiling.
Repetitions in reserve: the estimated clean repetitions remaining when an accessory set ends.
First Set Last: supplemental competition-squat work performed with the first main-work-set percentage.
A capped performance set. Stop at the rep ceiling, RPE ceiling, or first technical breakdown.
A repeatable position or technical limitation where bar speed consistently slows or the lift fails.
The prescribed speed or pause used during a repetition.
Complete every listed set for both limbs.
Add repetitions within the range first; add load only after every set reaches the top at the assigned RIR.
A planned reduction in training stress that supports recovery and reassessment.
An approved exercise performed instead of the listed movement. It inherits the prescription unless stated otherwise.
Complete one round before each squat session. Choose one listed alternative instead of the main movement, never in addition to it. Alternatives keep the same reps, rest and controlled pace; follow the relevant movement direction rather than forcing a different exercise into a swing or rotation.
| Exercises | Set | Reps | Rest | Tempo | Notes |
|---|---|---|---|---|---|
| Bodyweight SquatAlternativesSupported SquatBodyweight Box Squat | 1 | 10 | 0:15-0:30 | 2-0-1-0 | Lower for two seconds, then stand in one second without a deliberate pause. Sit between the hips to a comfortable depth and keep the whole foot planted. |
| 90/90 Hip TransitionsAlternativesSeated Hip RotationShin Box Switch | 1 | 6 | 0:15-0:30 | See Notes | Take about three seconds to move from one side to the other; alternate sides without forcing the range. Rotate through the hips without forcing the knees toward the floor.Modifier: Unilateral |
| Alternating Adductor Rock-BackAlternativesHalf-Kneeling Adductor RockWide-Stance Lateral Shift | 1 | 6 | 0:15-0:30 | See Notes | Rock back for two seconds and return in one second without bouncing. Keep the spine long and rock back only through a comfortable inner-thigh range.Modifier: Unilateral |
| Bodyweight Good MorningAlternativesWall Hip HingeDowel Hip Hinge | 1 | 10 | 0:15-0:30 | 2-0-1-0 | Hinge back for two seconds and stand in one second without a deliberate pause. Push the hips back while the trunk stays braced and the feet remain planted. |
| Reverse Lunge with ReachAlternativesSplit-Stance ReachBody Weight Reverse Lunge | 1 | 5 | 0:15-0:30 | 2-0-1-0 | Lower into the lunge for two seconds, reach smoothly, then return in one second without a deliberate pause. Step back softly, stay balanced, and reach without losing rib-to-pelvis position.Modifier: Unilateral |
| Band Pull-ApartAlternativesWall SlideLight Cable Face Pull | 1 | 10 | 0:15-0:30 | 2-0-1-0 | Pull apart in one second and return for two seconds without a deliberate pause. Keep the ribs down and move through the shoulders without shrugging. |
| Single-Leg Front SwingAlternativesSupported Front SwingMarching Hip Flexion | 1 | 8 | 0:15-0:30 | See Notes | Take about two seconds for one front-and-back cycle; use a small controlled range, not a forceful kick. Use support as needed and swing through a controlled front-to-back range.Modifier: Unilateral |
| Single-Leg Side SwingAlternativesSupported Side SwingStanding Hip Abduction | 1 | 8 | 0:15-0:30 | See Notes | Take about two seconds for one out-and-back cycle; keep the torso still and do not force the swing. Keep the torso quiet while the leg moves through a comfortable side-to-side range.Modifier: Unilateral |
| Exercises | Set | Reps | Load | %TM | RPE | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|---|
| Low Bar Back SquatAlternativesHigh Bar Back Squat | W1 | 8-10 | Bar | 2 | 0:45-1:00 | 2-0-X-0 | Set safeties just below depth. Use your competition stance and bar position. Brace before unracking and each rep; stay over midfoot and hit consistent depth. Stop at the rep cap or first loss of bracing, balance, depth or bar speed. | |
| W2 | 5 | 25% | <=3 | 1:00-1:30 | ||||
| W3 | 3 | 50% | <=4 | 1:30-2:00 | ||||
| 1 | 5 | 65% | 6.5 | 3:00-5:00 | ||||
| 2 | 5 | 75% | 7.5 | 3:00-6:00 | ||||
| 3 | 5-8 | 85% | 8.5 | 4:00-10:00+ |
| Exercises | Sets | Reps | Load | %TM | RPE | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|---|
| FSL | 1-3 | 5 | 65% | 7 | 3:00-5:00 | 2-0-X-0 | This week: 3 sets. Use the competition setup; keep each rep clean. | |
| Pause | 1-3 | 5 | 65% | 7 | 3:00-5:00 | 2-2-X-0 | This week: 3 sets. Hold depth without relaxing your brace. | |
| 1 & 1/4 Squat | 1-3 | 5 | 65% | 7 | 3:00-5:00 | See Notes | This week: 3 sets. Lower 2 s; quarter-rise, return, stand. One sequence = one rep. | |
| Anderson | 1-3 | 5 | 65% | 7 | 3:00-5:00 | 2-1-X-0 | This week: 3 sets. Drive from a dead stop on low pins. | |
| Pin Squat | 1-3 | 5 | 65% | 7 | 3:00-5:00 | 2-1-X-0 | This week: 3 sets. Settle on sticking-height pins, then drive. | |
| Box | 1-3 | 5 | 65% | 7 | 3:00-5:00 | 2-1-X-0 | This week: 3 sets. Touch softly, stay braced and do not rock. | |
| Tempo | 1-3 | 5 | 65% | 7 | 3:00-5:00 | 3-0-X-0 | This week: 3 sets. Control the descent, then drive up. |
| Exercises | Set | Reps | Load | RIR | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|
| Dumbbell Rear Foot Elevated Split SquatAlternativesDumbbell Reverse LungeDumbbell Bulgarian Split Squat | 1 | 8-10 | 3 | 2:00-3:00 | 2-1-1-0 | Keep the front foot planted; do not push off the rear leg.Modifier: Unilateral + Pause motionless for one second at the bottom of every repetition without relaxing the brace. | |
| 2 | 8-10 | 3 | 2:00-3:00 | ||||
| Seated Hamstring Curl MachineAlternativesProne Lying Hamstring Curl MachineSingle Leg Prone Hamstring Curl Machine | 1 | 10-15 | 3 | 1:30-2:30 | 2-0-1-1 | Keep the hips against the pad and control the return.Modifier: After the final working set, reduce load 20-25% and perform 8-12 controlled repetitions at 1-2 RIR with no rest before the drop. | |
| 2 | 10-15 | 3 | 1:30-2:30 | ||||
| 3 | 10-15 | 3 | 1:30-2:30 | ||||
| Ab Wheel RolloutAlternativesHanging Knee RaiseDead Bug | 1 | 8-12 | 3 | 1:30-2:30 | 2-0-2-0 | Ribs down. Stop before the lower back begins to sag. | |
| 2 | 8-12 | 3 | 1:30-2:30 | ||||
| Standing Calf RaiseAlternativesSeated Calf RaiseLeg Press Calf RaiseSmith Calf Raise | 1 | 10-15 | 3 | 1:30-2:30 | 2-1-1-1 | Control the stretch; finish through the ball of the foot without bouncing. | |
| 2 | 10-15 | 3 | 1:30-2:30 |
| Exercises | Set | Reps | Load | %TM | RPE | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|---|
| Pause Back SquatAlternatives1 & 1/4 Back SquatAnderson Back Squat | W1 | 8-10 | Bar | 2 | 0:45-1:00 | 2-2-X-0 | Set safeties just below depth. Match your competition stance and bar position. Stay braced through the motionless two-second pause. Stop if depth, balance or bar speed breaks down. For alternatives, follow the variation instructions before the program instead of adding the paused-squat hold. | |
| W2 | 5 | 25% | <=3 | 1:00-1:30 | ||||
| W3 | 3 | 50% | <=4 | 1:30-2:00 | ||||
| 1 | 4 | 60% | 7 | 3:00-5:00 | ||||
| 2 | 4 | 60% | 7 | 3:00-5:00 | ||||
| 3 | 4 | 60% | 7 | 3:00-5:00 | ||||
| 4 | 4 | 60% | 7 | 3:00-5:00 |
| Exercises | Set | Reps | Load | RIR | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|
| Leg PressAlternativesHack Squat MachineBelt Squat | 1 | 10-12 | 3 | 2:00-3:30 | 2-0-1-0 | Keep the pelvis against the pad and use a stable, pain-free range.Modifier: On the final set only, reduce load 10-15%. Each repetition is one full repetition plus one controlled quarter repetition in the bottom range; preserve the assigned RIR. | |
| 2 | 10-12 | 3 | 2:00-3:30 | ||||
| 3 | 10-12 | 3 | 2:00-3:30 | ||||
| Roman Chair Back ExtensionsAlternativesBack ExtensionCable Pull Through | 1 | 10-15 | 3 | 1:30-2:30 | 2-0-1-1 | Hinge through the hips and finish without hyperextending the lower back. | |
| 2 | 10-15 | 3 | 1:30-2:30 | ||||
| Seated Hip AdductionAlternativesCable Hip AdductionSide-Lying Hip Adduction | 1 | 10-15 | 3 | 1:30-2:30 | 2-0-1-1 | Keep the pelvis stable, bring the thighs together through a comfortable range, and control the return without bouncing. | |
| 2 | 10-15 | 3 | 1:30-2:30 | ||||
| Ab Wheel RolloutAlternativesHanging Knee RaiseDead Bug | 1 | 8-12 | 3 | 1:30-2:30 | 2-0-2-0 | Ribs down. Stop before the lower back begins to sag. | |
| 2 | 8-12 | 3 | 1:30-2:30 | ||||
| Standing Calf RaiseAlternativesSeated Calf RaiseLeg Press Calf RaiseSmith Calf Raise | 1 | 10-15 | 3 | 1:30-2:30 | 2-1-1-1 | Control the stretch; finish through the ball of the foot without bouncing. | |
| 2 | 10-15 | 3 | 1:30-2:30 |
Thanks for choosing this guide. Keep your squat work consistent, follow the effort limits, and use the deloads to decide what comes next.
Keep a record of what you lift and how it feels. When the cycle ends, use the progression rules to set up your next block.
Mark Shaner