Platesmith

Squat Builder (4 day)

Four days built around a bigger squat: a heavy day, a paused day and a volume day, with the quads, hamstrings and trunk that carry a squat. Upper body twice, enough to keep it.

  • Intermediate
  • 4 days a week
  • About 55 min
  • Full gym
  • Get stronger

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

The heavy squat, bench or deadlift sets are judged by effort: rate how many more reps you had in you, and the app sets next session's weight. The other exercises work up a rep range, then add weight.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Heavy squat

ExerciseSets × reps
Back Squat5 × 3-5
Romanian Deadlift3 × 6-8
Leg Press3 × 8-10
Hanging Leg Raise3 × 10-15

Upper A

ExerciseSets × reps
Barbell Bench Press4 × 5-8
Barbell Row4 × 6-8
Seated Dumbbell Press3 × 8-12
Face Pull3 × 15-20

Paused squat

ExerciseSets × reps
Pause Squat4 × 3-5
Front Squat3 × 5-6
Lying Leg Curl3 × 8-12
Back Extension3 × 10-15

Volume squat

ExerciseSets × reps
Back Squat5 × 6-8
Deadlift2 × 5
Walking DB Lunge3 × 10-12
Pull-up4 × 6-10
Incline Dumbbell Press3 × 8-12

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General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.