Best Squat Transformation Program

[u/ApartAlbatross791]

My current program is as follows kindly review and provide me some suggestions.

1. Heavy Single — Strength

1 × 1 rep @ RPE 7–9

Focus on a heavy, clean, unassisted rep.

1. Back-off Sets — Strength

3 × 3 reps @ RPE 6–8

Around 75–80% of estimated 1RM/PR.

Increase weight when all 3 sets are completed with good technique and the final set stays at RPE 8 or below.

1. Hypertrophy Sets

2–3 × 6–10 reps @ RPE 8+

Focus on controlled reps and consistent depth.

Increase weight once all sets reach 10 reps at the target effort.

Progression Rules

Increase the single by 2.5 kg when the rep is clean and no harder than RPE 8.

Increase back-off weight by 2.5 kg once all triples are completed comfortably within the target RPE.

For hypertrophy, build reps toward 10 before increasing weight.

Heavy single: 127.5 kg × 1 clean rep (the second rep was partially assisted)

Back-off sets: 110 kg × 3 reps × 3 sets

Hypertrophy sets: 90 kg × 8 reps, then 90 kg × 7 reps

After squats I do 2-3 hard sets of Quad extension, 2 hard sets of RDL

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[u/SuperSquirrel13]

No warmups? 

[u/ApartAlbatross791 → u/SuperSquirrel13]

I do 3-4 sets of warmup before my first set along with 5-10 mins of dynamic stretching. (ex. - 40kg5-6, 70kg5-6, 110kg*2-3)

[u/kappakai]

There’s a squat everyday program out there and it did wonders for my squat. But I started from a pretty low squat, maybe repping 185s to a max around 340 in about six months. But it’s every fucking day. There’s variety, front, back, pause, box, but you get up to a 1RM every session. And it got to the point where my jeans were tight. It kind of sucked the first few weeks, but when the numbers jump, you actually want it.

Look for the Cory Gregory squat everyday program.

[u/Useful_Record1888]

5/3/1 full body template is working wonders for me. Check it out on Wendler's website.

[u/[deleted]]

[u/ApartAlbatross791 → u/[deleted]]

I was planning to include the front squat variation on the day 2, what should the volume look like? Should I not do squats at all at that day and just do front squats)