6W3D DUP-Style Back Squat Block
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HJP Method ©
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Current Back Squat 1RM:100Six-Week DUP-Style Back Squat Block
Rounding
Units
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Units:kg< Choose from list1kg
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Round to:2.52.5lbs
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Day One - Back SquatsDay Two - Back SquatsDay Three - Back Squats
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Sets x Reps
Percentage 1RM
Load Range
Sets x Reps
Percentage 1RM
Load Range
Sets x Reps
Percentage 1RM
Load Range
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Week One3 x 580%to85%80-85kg
Week One
3 x 475%to80%75-80kg
Week One
3 x 1265%to70%65-70kg
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Week Two4 x 582.5%to87.5%
82.5-87.5kg
Week Two
4 x 475%to80%75-80kg
Week Two
4 x 1265%to70%65-70kg
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Week Three5 x 585%to90%85-90kg
Week Three
4 x 380%to85%80-85kg
Week Three
3 x 1072.5%to77.5%
72.5-77.5kg
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Week Four5 x 387.5%to92.5%
87.5-92.5kg
Week Four
5 x 380%to85%80-85kg
Week Four
4 x 1072.5%to77.5%
72.5-77.5kg
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Week Five4 x 290%to95%90-95kg
Week Five
4 x 285%to90%85-90kg
Week Five
4 x 877.5%to82.5%
77.5-82.5kg
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Week Six3 x 195%to100%95-100kgWeek Six3 x 285%to90%85-90kgWeek Six2 x 580%to85%80-85kg
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Retesting Week
Build to Heavy Single
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Day One is Strength Focused Day Two is Technique/Speed FocusedDay Three is Hypertrophy/Musc. End. Focused
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Notes:
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• Do not request edit access. Either:
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• Click the "•••" in top right, then "Share & Export" and "Make a Copy" (on mobile); or,
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• Click "File" then "Make a Copy" (on desktop).
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• You should only change numbers within the yellow cells.
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• For 1RM, choose a weight you are confident of and have hit recently. Don't overestimate your 1RM.
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• 1RM = One Repetition Maximum, it is your heaviest possible squat for one repetition.
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• The program is percentage based, so kilos or pounds can be entered. Select as appropriate from the list.
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• In the "Round to Nearest" cell, select the appropriate increment from the list that you can achieve with your equipment.
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• The percentage ranges allow for you to autoregulate by using the upper range on good days and the lower end of the range on days when things feel tough.
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• Ensure you limit additional lower body training during this program.
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• Separate each training day by at least 48-hours (two days).
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• Ensure you warm up, cool down and recover appropriately.
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• It is possible to utilise this program for other major exercises, such as the bench press.
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• This program is undertaken at your own risk.
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