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!
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 .
There are more, but this is enough to get you started!