Matt Kroc Kroczaleski 12 Week Squat Program

VN:F [1.9.22_1171]
Rating: 3.2/5 (26 votes cast)

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
Matt Kroc Kroczaleski 12 Week Squat Program, 3.2 out of 5 based on 26 ratings

5 Comments. Leave new

Are this squats whit weights or not?

VA:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)
Reply

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

VA:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)
Reply

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

VA:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)
Reply

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

VA:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)
Reply

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

VA:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)
Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>