A 16-week tournament prep with a squat focus. Exact percentages of your 1RM, mesocycle periodization, deload before competition. 4 days per week. Inspired by Boris Sheiko's methodology.
By Gravity Room
Program weeks (relative)
| Serie | Kg | Reps | |
|---|---|---|---|
| W1 | 10 | ||
| W2 | 12.5 | ||
| W3 | 15 | ||
| 1 | 15 | ||
| 2 | 15 | ||
| 3 | 15 | ||
| 4 | 15 |
| Serie | Kg | Reps | |
|---|---|---|---|
| W1 | 10 | ||
| W2 | 12.5 | ||
| W3 | 15 | ||
| 1 | 15 | ||
| 2 | 15 | ||
| 3 | 15 | ||
| 4 | 15 |
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | — | ||
| 2 | — | ||
| 3 | — | ||
| 4 | — | ||
| 5 | — |
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | — | ||
| 2 | — | ||
| 3 | — | ||
| 4 | — | ||
| 5 | — |
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | — | ||
| 2 | — | ||
| 3 | — | ||
| 4 | — | ||
| 5 | — |
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