Most squat regimes call for you to squat 2-3 times a week, but what if you can only do 1 day a week. Having skimmed my library and some online resources, here are some useful ideas to pick from.

531. In its original format was a once-a-week squat program, so it seems the ideal.

Work out your 90% of 1 RM, and use that as your 1 rep max within 531 (if you can squat 100kg once, 90 kg is your 1 rep max within 531)

• 1×5 @ 40% 
• 1×5 @ 50% 
• 1×3 @ 60% 
• Work sets 

Week 1	Week 2	Week 3	Week 4
65% x 5 reps	70% x 3 reps	75% x 5 reps	40% x 5 reps
75% x 5 reps	80% x 3 reps	85% x 3 reps	50% x 5 reps
85% x 5 or more reps	90% x 3 or more reps	95% x 1 or more reps	60% x 5 reps

531 has lots of critics: not enough volume and a confused hypertrophic V strength stimulus, but it has helped many athletes get going! Here are some more notes on 531

INOL (Intensity + Number Of Lifts) sets with rep outs.

I found this on caste Iron strength (link)
an appropriate warm-up , then:
Week 1 – 5×5 @ 75% (rep out on set 5)
Week 2 – 5×4 @ 80% (rep out on set 5)
Week 3 – 5×3 @ 85% (rep out on set 5)
Week 4 – 4×4 @ 70% ( the deload)

Use the rep out figure from week 3 to calculate your new 1 rep max. Here is a formula you can use: Weight x reps x 0.0333 + weight = estimated 1rm or you can dive into the INOL concept with this calculator
Ideally, this is a short term programme (say 2 cycles?)

Heavy for 6 weeks

Unlike 531, use your actual 1 rep max, them warm up

Bar: 15 kg  x 8 ,  40% x 6  50% x 5,    60% x 4,   70% x 3,   75% x 3

Week	Work Set 1	Work Set 2	Work Set 3	Work Set 4
1	80% x 2 reps	86% x 2 reps	92.5% x 2 reps	N/A
2	80% x 4 reps	87.5% x 3 reps	95% x 2 reps	N/A
3	80% x 2 reps	86% x 2 reps	92% x 2 reps	97.5% x 2 reps
4	80% x 5 reps	87.5% x 4 reps	95% x 3 reps	N/A
5	80% x 2 reps	86% x 2 reps	92.5% x 2 reps	100% x 2 reps
6	80% x 2 reps	86% x 1 rep	92.5% x 4 reps +	N/A

Arguably, this targets strength more than most “rep out” regimes, as it doesn’t stray into muscle mass building

More weight is more

A good old fashioned, step up a bit each week

Working Sets

Week 1 – 5×5 @ 70%

Week 2 – 5×4 @ 75%

Week 3 – 5×3 @ 80%

Progression – When you start the next wave just add 5kg to your squat .

But the unspoken issue is, what is the least you need to do to stay strong. Its a very lazy way to discuss the issue, but lets face it life cannot always be about continual improvement. I dug out an interesting report that you may want to check out here

There are more things to chat about, but this is enough to get you started!

Do subscribe and I’ll send you more stuff as I find it