4-week Back Squat Cycle

oklahoma weightlifting club
Written By Blake
4-week Back Squat Cycle Spreadsheet

All you do is enter your maxes and you’re ready to train! You will also be able to keep track of your maxes as you go. This is the complete training journal for you to keep forever!

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Week 1

Day 1

  1. Back Squat:

    • 3 x 10 @ 65%

  2. Block (or hang) Snatch [mid-thigh]:

    • 5 x 3 @ 65%

  3. Halting Snatch DL (hip/high thigh):

    • 3 x 3 @ 80%

  4. Overhead Squat:

    • 4 x 3 @ 65%

Day 2

Warm-up: Push Jerk in Split - 3x5

  1. Jerk BTN (behind the neck):

    • 5 x 3 @70%

  2. Push Press:

    • 4 x 5 @ 75%

  3. Jerk Dip Squat:

    • 3 x 5 @ 80% (% of Jerk)

Day 3

  1. Back Squat:

    • 5 x 5 @ 75%

  2. Block (or Hang) Clean [mid-thigh]:

    • 5 x 3 @ 65%

  3. Halting Clean Deadlift (hip/high thigh):

    • 3 x 3 @ 80%

  4. Good Morning:

    • 3 x 5 (light load)

Day 4

Warm-up: Muscle Snatch - 3 x 3

  1. Power Snatch:

    • 4 x 3 @ 65%

  2. Power Clean:

    • 4 x 3 @ 65%

  3. Power Jerk:

    • 4 x 3 @ 65%

Day 5

  1. Back Squat:

    • 8 x 3 @ 80%

  2. Snatch:

    • 2 x 3 @ 70%

    • 3 x 2 @ 75%

  3. Clean & Jerk:

    • 2 x 2(1+1) @ 70%

    • 3 x (1+1) @ 75%

  4. Snatch Push Press:

    • 3 x 5 @ 70% [% of snatch]

Week 2

Day 6

  1. Back Squat:

    • 3 x 10 @ 70%

  2. Block (or hang) Snatch (mid-thigh):

    • 2 x 3 @ 65%

    • 3 x 3 @ 70%

  3. Halting Snatch DL (hip/high thigh):

    • 3 x 5 @ 85%

  4. Overhead Squat:

    • 3 x 3 @ 70%

Day 7

Warm-up: Push Jerk in Split - 3 x 3

  1. Jerk BTN (behind the neck):

    • 5 x 3 @ 75%

  2. Push Press:

    • 2 x 5 @ 75%

    • 2 x 5 @ 80%

  3. Jerk Dip Squat:

    • 3 x 5 @ 85%

Day 8

  1. Back Squat:

    • 5 x 5 @ 80%

  2. Block (or hang) Clean (mid-thigh):

    • 2 x 3 @ 65%

    • 3 x 3 @ 70%

  3. Halting Clean Deadlift (hip/high thigh):

    • 3 x 3 @ 85%

  4. Good Morning:

    • 3 x 5 (light)

Day 9

Warm-up: Muscle Snatch - 3 x 3

  1. Power Snatch:

    • 2 x 3 @ 65%

    • 3 x 3 @ 70%

  2. Power Clean:

    • 2 x 3 @ 65%

    • 3 x 3 @ 70%

  3. Power Jerk:

    • 2 x 3 @ 65%

    • 3 x 3 @ 70%

Day 10

  1. Back Squat:

    • 8 x 3 @ 85%

  2. Snatch:

    • 1 x 3 @ 70%

    • 1 x 2 @ 75%

    • 3 x 1 @ 80%

  3. Clean & Jerk:

    • 1 x 2(1+1) @ 70%

    • 1 x 2(1+1) @ 75%

    • 3 x (1+1) @ 80%

Week 3

Day 11

  1. Back Squat:

    • 3 x 10 @ 73%

  2. Block (or hang) Snatch (mid-thigh):

    • 5 x 3 @ 70%

  3. Halting Snatch DL (hip/high thigh):

    • 3 x 3 @ 85%

  4. Overhead Squat:

    • 5 x 3 @ 70%

Day 12

Warm-up: Push Jerk in Split - 3 x 3

  1. Jerk BTN (behind the neck):

    • 3 x 3 @ 75%

    • 2 x 3 @ 80% (go up on last set or two if you feel good)

  2. Push Press:

    • 1 x 5 @ 75%

    • 2 x 5 @ 80%

    • 1 x 5 @ 85%

  3. Jerk Dip Squat:

    • 5 x 3 @ 85% (% of Jerk)

Day 13

  1. Back Squat:

    • 5 x 5 @ 83

  2. Block (or hang) Clean [mid-thigh]:

    • 5 x 3 @ 70% (go up on last set or two if you're feeling good.

  3. Halting Clean DL (mid/high-thigh):

    • 3 x 3 @ 85%

  4. Stiff-legged DL:

    • 1 x 5 @ 65%

    • 2 x 5 @ 70%

Day 14

Warm-up: Muscle Snatch - 3 x 3

  1. Power Snatch:

    • 1 x 3 @ 65%

    • 2 x 3 @ 70%

    • 1 x 3 @ 75%

  2. Power Clean:

    • 1 x 3 @ 65%

    • 2 x 3 @ 70%

    • 1 x 3 @ 75%

  3. Power Jerk:

    • 1 x 3 @ 65%

    • 2 x 3 @ 70%

    • 1 x 3 @ 75%

Day 15

  1. Back Squat:

    • 8 x 3 @ 88%

  2. Snatch:

    • 1 x 3 @ 70%

    • 1 x 2 @ 75%

    • 1 x 2 @ 80%

    • 2 x 1 @ 85%

  3. Clean & Jerk:

    • 1 x 2(1+1) @ 70%

    • 1 x 2(1+1) @ 75%

    • 1 x (1+1) @ 80%

    • 2 x (1+1) @ 85%

Week 4

Day 16

  1. Snatch:

    • 5 x 2 @ 60%

  2. Clean & Jerk:

    • 5 x (1+1) @ 60%

  3. Back Squat:

    • 3 x 2 @ 50%

Day 17

  1. Power Snatch:

    • 4 x 1 @ 60%

    • 3 x 1 @ 70%

  2. Power Clean + Power Jerk:

    • 4 x 1 @ 60%

    • 3 x 1 @ 70%

  3. Back Squat Jumps:

    • 3 x 3 (empty bar or very light load)

Day 18

  1. Snatch:

    • 5 x 1 @ 60%

  2. Clean & Jerk:

    • 5 x (1+1) @ 60%

  3. Back Squat:

    • 3 x 2 @ 40%

Day 19

  1. Hang Power Snatch:

    • 5 x 1 @ 60%

  2. Hang Power Clean + Power Jerk:

    • 5 x (1+1) @ 60%

  3. Box Jumps:

    • 3 x 3

Day 20

  1. Back Squat:

    • TEST MAX

  2. Snatch:

    • Heavy Single

  3. Clean & Jerk:

    • Heavy Single

Blake https://www.primeoptix.media
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