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Matt Kroc Kroczaleski 12 Week Squat Program

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Matt “Kroc” Kroczaleski alternates between heavy, explosive weeks and higher volume squat weeks.

Here is his 12 week squat cycle. Percentages are based on his current one rep max.

  • Week 1: 5 x 75%, 5 x 80%, 5 x 85%
  • Week 2: 10 sets of 5 reps @ 70%
  • Week 3: 4 x 77.5%, 4 x 82.5%, 4 x 87.5%
  • Week 4: 10 sets of 4 reps @ 72.5%
  • Week 5: 3 x 80%, 3 x 85%, 3 x 90%
  • Week 6: 10 sets of 3 reps @ 75%
  • Week 7: 5 x 80%, 5 x 85%, 5 x 90%
  • Week 8: 10 sets of 5 reps @ 75%
  • Week 9: 4 x 82.5%, 4 x 87.5%, 4 x 92.5%
  • Week 10: 10 sets of 4 reps @ 77.5%
  • Week 11: 3 x 85%, 3 x 90%, 3 x 95%
  • Week 12: 10 sets of 3 reps @ 80%

Program notes:

Rest. Rest 3 to 5 minutes between sets, or until fully recovered.

Assistance Exercises. On heavy training days Matt Kroc follows squats with:

  • Leg Press – 3 sets x 10, 8, 6 reps (pyramid up in weight)
  • Walking Lunge – 3 sets x 20 reps
  • Leg Curl – 3 sets x 8 reps
  • Stiff Leg Deadlift – 3 sets x 8 reps

On light training days, Matt uses the following protocol:

  • Leg Press – 4 sets x 25 reps
  • Leg Extension – 3 sets x 30 reps
  • Leg Curl – 3 sets x 15 reps
  • Dumbbell Stiff Leg Deadlift – 3 sets x 15 reps
Mick Madden
Mick Madden is the primary content writer for Muscle and Brawn.
5 Comments
  • Molotov May 11,2015 at 7:56 am

    Are this squats whit weights or not?

  • Tim Mallet Sep 17,2014 at 8:57 am

    As far as percentages, do you use the starting max percentages throughout the workout? Or would they elevate as you go?

  • paul Mar 15,2014 at 1:04 pm

    How to calculate the percentages? 77.5 – 82.5 – 87.5…

    • jaime May 3,2014 at 9:09 pm

      Just multiple 77.5% by your one rep max…and likewise for 82.5% andf 87.5%

    • Molotov May 11,2015 at 7:53 am

      Multiply your numer of max squats whit persentage,then divide whit 100.
      For example- I can do 120 squts and i calculate 77.5 percent.
      (120*77.5)/100=93

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