OFFICIAL PLAN · FREE

ADERAP: Squat Specialization — Multi-Stance Progression

4 DAYS · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

Barbell Squat Focus

  1. Squat
    SquatLegs
  2. Front Squat
    Front SquatLegs
  3. Bulgarian Split SquatLegs
  4. Calf Raise
    Calf RaiseLegs

Hinge & Accessory

  1. Sumo Deadlift
    Sumo DeadliftBack
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Step Up
    Step UpLegs
  4. Nordic CurlLegs

Squat Variations

  1. Squat
    SquatLegs
  2. Hip ThrustLegs
  3. Pull-Up
    Pull-UpBack
  4. Barbell Row
    Barbell RowBack

Front & Split Focus

  1. Front Squat
    Front SquatLegs
  2. Bulgarian Split SquatLegs
  3. Overhead Press
    Overhead PressShoulders
  4. Dead Bug
    Dead BugCore
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