Squat Block
Six weeks with the squat first in every session — heavy, light and long. For a lifter whose squat has stopped moving.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A barbell, plates, a rack and a flat bench. No cables and no machines.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Squat
- Back Squat 5 × 3
- Bench Press 4 × 6
- Barbell Row 3 × 8
- Plank 3 × 45 sec
Five hard triples, three minutes between them. Rack it if a rep slows down — this block is won over six weeks, not today.
Day 2 Light Squat
- Back Squat 4 × 5
- Overhead Press 4 × 6
- Good Morning 3 × 8
- Side Plank 3 × 30 sec each side
Today’s squat is about 70 percent of the heavy day — same depth, same speed, no grinding. Good mornings stay light: eight smooth reps, hips back, flat back.
Day 3 Volume Squat
- Front Squat 4 × 6
- Deadlift 2 × 5
- Bench Press 3 × 8
- Walking Lunge 3 × 12 steps
Elbows high on the front squat, and stop the set the moment they drop.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Quadriceps · Abdominals · Chest · Lower back · Middle back · Shoulders
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A barbell, plates, a rack and a flat bench. No cables and no machines. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Squat Block” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.