6-Week Team Back Squats

Formats: Web, Text, Excel, App | $35

Duration: 6 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 4, 5 (App)

Volume: Moderate-High
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? No

Focus: Leg strength (back squat specifically)

This 6-week program focuses on building back squat strength with moderate volume and reps - it's based on programming used with some of Catalyst Athletics' world-class lifters.

It includes a lot of pulling strength work as well, and of course plenty of snatch and clean & jerk training.

Athletes have seen massive increases in their squats, as well as big snatch and clean & jerk PRs, on this program and variations of it.

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Sample Week

Week 1 Day 1 Monday
Comments | Help | Programs | Exercises

Back Squat - 70% x 3 x 4
Snatch - 70% x 3 x 4
Snatch Deadlift - 90% x 5 x 3
Jerk - 70% x 3 x 4

2-3 sets:
A1: Weighted Plank x 20-30 sec
A2: Staggered DB RDL x 10/side

6-Week Team Back Squats - Week 1 of 6

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments | Help | Programs | Exercises

Power Snatch + Snatch Push Press + OHS (% of PS) - 65% x (3+3+3) x 4
Power Clean + Power Jerk (% of PJ) - 65% x 2(1+1) x 4
Snatch Pull - 85% x 3 x 4

2-3 sets:
A1: Bent Row x 12-15
A2: DB Curl & Press x 12-15

Questions? Get answers here or post in comments.

Week 1 Day 3 Wednesday
Comments | Help | Programs | Exercises

Front Squat - 70% x 2 x 4
Clean - 70% x 3 x 4
Clean Pull - 80% x 3 x 4
Power Jerk - 70% x 3 x 4

2-3 sets:
A1. Half-Kneeling Cross Chop x 10/side
A2. Single-Leg Bench-Supportd Glute Bridge x 10/side

Questions? Get answers here or post in comments.

Week 1 Day 4 Thursday
Comments | Help | Programs | Exercises

Rest Day

Questions? Get answers here or post in comments.

Week 1 Day 5 Friday
Comments | Help | Programs | Exercises

Back Squat - 70% x 3 x 4
Snatch - 70% x 1, 75% x 1 x 5
Clean & Jerk - 70% x (1+1), 75% x (1+1) x 5
Clean Deadlift - 90% x 5 x 3

Ab & accessory work of choice - Have fun and get some variety

Questions? Get answers here or post in comments.

Week 1 Day 6 Saturday
Comments | Help | Programs | Exercises

Snatch With No Jump - 55% x 2 x 4
Power Clean + Push Press (% of PP) - 70% x (2+2) x 4
Snatch Pull - 80% x 3 x 4

2-3 sets:
A1: Dead Bug x 10+/side
A2: Pull-up (assist or sub lat pull down as needed) x 12-15

Questions? Get answers here or post in comments.

Week 1 Day 7 Sunday
Comments | Help | Programs | Exercises

Rest Day

Questions? Get answers here or post in comments.

2 Comments

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Chloe Kynoch

January 6 2026

Hey! Im struggling tk download the spreadsheet to this programme, it keeps taking me to a blank page- can anyone help please?

Lucas Becker

March 14 2026

Hi coach!
Sorry to write this here but I get an error message trying to comment on the starter program, and this is the program I bought for future cycles once my numbers are less wonky.
If I wanted to run the starter program with more of an emphasis on leg strength and drive strength at the cost of less pulling strength development, would it be viable to move the squats to the start of the sessions and replace pulls with push press at the same reps and sets?
Thank you!