01Weeks 1-4
Foundation
Establish the Training Max, repeatable squat positions, and the correct supplemental route.
- Technical consistency
- Manageable RPE ceilings
- Week 4 deload
← Training library
Squat Add-On
Built for intermediate-to-advanced lifters who already know how to squat and want to compete or build a stronger, more reliable lift. Two focused squat days each week build strength, address repeatable weak points, and guide smart adjustments without turning every session into a max-out.
Secure checkout through Square. PDF emailed within 1 business day. Everfit access and individual coaching are not included.
$19.99PDF · One time
Everfit + PDF for $29.99 Open the complete Week 1 preview ↓See the sample week ↓
GoalSquat strength
LevelIntermediate / Advanced
Schedule2 days per week
Length12 weeks
EquipmentRack + barbell
DeliveryPDF by email
24 structured sessionsTwo focused squat days each weekTargeted weak-point optionsComplete PDF guide included
Practice the competition squat. Strengthen the position that actually limits it
Each four-week cycle includes three loading weeks and one deload. Day 1 uses the 5/3/1 progression and exactly one FSL or sticking-point route. Day 2 adds lower-fatigue paused-squat practice and assistance governed by RIR.
02Weeks 5-8
Intensification
Increase specific loading while keeping the supplemental choice focused and recoverable.
- Progressive %TM work
- Cycle-specific sticking point
- Week 8 deload
03Weeks 9-12
Strength
Express clean strength in the final loading block without turning the plan into a max-out cycle.
- Capped PR sets
- Week 11 benchmark
- Week 12 deload
Two squat exposures with different jobs
The Week 1 preview shows every warm-up and working row, load field, %TM, RPE or RIR target, rest range, tempo, note, and approved alternative for both sessions.
01Day 1
Competition squat
5/3/1 + FSL or sticking point
Competition squat work, one supplemental route, and four lower-body, core, or calf accessories.02Day 2
Paused squat
Position + controlled volume
Two-second paused competition squats followed by recoverable quad, posterior-chain, core, and calf work.Open the free sample for the exact available prescriptions. Later weeks and the complete guide are not included in the public preview.
Every exercise has a defined job
The main lift develops competition skill, the supplemental choice targets the selected position, and accessories build support without replacing either squat exposure.
Primary 5/3/1 work
Competition Squat
Use the established stance, bar position, and depth with the programmed %TM and RPE ceiling.Out-of-the-hole control
Pause Squat
Stay braced through a motionless two-second pause at competition depth.Midrange sticking point
Pin Squat
Set the safeties at the repeatable stall position and drive without bouncing.Descent and positional control
Tempo Squat
Use a three-second eccentric, normal competition depth, and controlled explosive intent.Everything you need to run the full 12-week block
Your $19.99 one-time Square purchase includes the complete 36-page PDF guide, emailed within 1 business day. This PDF-only option does not include Everfit access.
- 01A 12-week plan with 24 squat-focused workouts
- 02Competition-squat warm-ups integrated into the primary prescription
- 03%TM and RPE targets for main, FSL, and sticking-point work
- 04RIR targets and double progression for assistance work
- 05FSL plus position-specific squat alternatives
- 06Deloads in Weeks 4, 8, and 12
- 07The complete PDF program guide
- 08Program support and update information
For trained lifters who need a focused squat block
01You have a stable squat pattern and can train safely in a rack with correctly positioned safeties.
02You can replace existing heavy squat and quad-dominant work instead of stacking this onto an unchanged lower-body plan.
03You understand RPE, RIR, Training Max percentages, and the difference between practice and testing.
04You want two weekly squat sessions separated by roughly 48-72 hours.
Before you commit
Can I see the actual workouts?
Yes. The public preview contains both Week 1 sessions with their complete worksheet-style prescriptions. Later weeks and the full guide remain private.
Do I perform FSL and a sticking-point squat?
No. Choose FSL or one approved sticking-point variation for the cycle. They occupy the same supplemental slot.
Is this added on top of my normal leg training?
No. It replaces existing heavy squat and quad-dominant work so the two squat exposures remain recoverable.
Is individual coaching included?
No. This is a self-guided add-on. The program tells you how to choose and reassess your sticking-point work, but it does not include one-on-one coaching or custom programming.
What happens after I purchase?
Your PDF is emailed to the address you enter at Square checkout within 1 business day. Save a copy for your training. Everfit access is a separate purchase option; contact Shaner Strong about current availability. Existing Everfit purchases keep their original access terms.
Ready to start?
Get the complete 36-page PDF with all 24 sessions for $19.99. Your guide will be emailed within 1 business day. PDF-only purchases do not include Everfit access or individual coaching.
$19.99PDF · One time
Everfit + PDF for $29.99 Open the complete Week 1 preview ↓Browse all programs →