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SQUATS

SQUATS

Build your squat with me!

Are you trying to build your squat or get more comfortable under the barbell? Maybe you want to condition your legs and add mass? This is the program for you! It involves squatting three days per week for six weeks, and every other session is based on six (6) sets of two (2) at a standard weight throughout the program. The first three weeks focus on building volume with that starter weight (80%), while the last three weeks gradually decrease volume and increase weight/intensity.

Goal:
Strength
Bodybuilding, Sports, Functional
6 weeks program 3 days/week
Level:
All Levels
Goal:
Strength
Bodybuilding, Sports, Functional
6 weeks program 3 days/week
Level:
All Levels

Workouts

Day 1: SQUAT FOCUS
Day 1: SQUAT FOCUS
5.0
Day 2: ACCESSORY FOCUS
Day 2: ACCESSORY FOCUS
5.0
Day 3: SQUAT FOCUS
Day 3: SQUAT FOCUS
5.0
Day 1: SQUAT FOCUS
Day 1: SQUAT FOCUS
5.0
Day 2: ACCESSORY FOCUS
Day 2: ACCESSORY FOCUS
5.0
cover image

About the program

Are you trying to build your squat or get more comfortable under the barbell? Maybe you want to condition your legs and add mass? This is the program for you! It involves squatting three days per week for six weeks, and every other session is based on six (6) sets of two (2) at a standard weight throughout the program. The first three weeks focus on building volume with that starter weight (80%), while the last three weeks gradually decrease volume and increase weight/intensity. This program will start with the notion that you already have a one-rep-max back squat. If you do not have a one rep max, you're going to go off of the RPE scale which stands for rate of perceived exertion. The scale will be placed in the description of each day so you can keep track of the weights used. Recording your lifts is always suggested, especially if you are new to squatting. Please feel free to message me here and tag me on socials about your progress! Equipment used will be listed in the description of each workout but you can plan to see any of the following: ⚡️BARBELLS/WEIGHTS ⚡️DUMBBELLS ⚡️STATIONARY EQUIPMENT
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess
    avatar

    About Leah Casciano

    .

    A HEALTHY LIFESTYLE STARTS WITH A FIT BODY As a professional fitness & nutrition coach, my passion is to guide people toward a healthier lifestyle. Everybody is unique, with their strengths and limitations. My method is to build a custom plan based on your health, schedule, and more importantly, fitness goals. I aim to transform your body and influence you to make more mindful decisions when it comes to your health. As a lifelong athlete and a professional in the fitness industry for over 17 years, I have an extensive background in strength training and functional fitness, have worked with true beginners for half a decade, as well as 6+ years of experience teaching youth athletes.

    Frequently asked questions

    What are the goals of this program?
    * Increase overall lean muscle mass * Get lean and burn fat * Build core strength * Improve posture * Improve mental clarity and focus
    What do I need to participate?
    * You need a gym membership that has standard workout equipment * A positive attitude and dedication to the program
    Who are these workouts for (skill-level)?
    * The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress
    What’s the schedule?
    * Weight training 3-4 times per week * 2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk * 1 full rest day
    How will I get the best results?
    * Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app) * Drink at least eight 8 oz glasses of water daily * Make sure to use active and full rest days to allow muscles to recover * Ice cold showers in the morning and after workouts are highly recommended
    Are there any modifications for the exercises?
    * Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
    How can I ask you questions?
    Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

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