The 8/30 Workout System For Squat Strength

This workout system is designed to help you improve your squat strength. You will be squatting 8 times during a 30 day cycle, alternating between heavy, light and medium training days using the following 15 day pattern:

• Day 1 – Squats: Heavy
• Day 4 – Squats: Light
• Day 7 – Squats: Medium
• Day 10 – Squats: Light

• Day 16 – Squats: Heavy
• Day 19 – Squats: Light
• Day 22 – Squats: Medium
• Day 25 – Squats: Light

As you can see, each 4 day squat cycle is followed by a 5 day break from squatting. This will allow the body extra time to recover, before hitting your next heavy squat day.

The 5×5 Squat Method

This squatting system focuses on 5×5 training. The first 2 sets of each 5×5 are ramped, and the last 3 sets are your heavy, working sets.

• Set 1 – 60%
• Set 2 – 80%
• Sets 3-5 – 100%

For example, if you are working with 250 pounds for your working sets, your workout would look like:

• Set 1 – 150 x 5
• Set 2 – 200 x 5
• Sets 3-5 – 250 x 5

Starting Weight

First, you want to determine your 10-12 rep max. Once you know this number subtract 20 pounds. This will be your starting weight on your first heavy day.

• Heavy day starting weight = 10-12RM minus 20 pounds

So, if you can perform 270 pounds for 10 reps, you would subtract 20 pounds from this number. 250 pounds would be your week one 5×5 heavy day weight.

Light and Medium Days

Light and medium day weight are calculated as follows:

• Light days – Use 80% of your heavy day 5×5 weight.
• Medium days – Use 90% of your heavy day 5×5 weight.

Using the previous example of a 250 pound starting weight, your schedule would look like this:

• Day 1 – Squats: Heavy – 250 pounds 5×5
• Day 4 – Squats: Light – 200 pounds 5×5
• Day 7 – Squats: Medium – 225 pounds 5×5
• Day 10 – Squats: Light – 200 pounds 5×5

Progression

Progression of weight is a simple process. Each time you reach another heavy squat day, add 5 pounds to the bar. The 8/30 system for squat strength is structured so that a 120 pound increase in squat strength is possible over the course of a year.

If you are a rank beginner, it is advisable that you add 10 pounds per heavy day instead of 5 pounds, at least for the first 6 months of training.

Fail? What if you fail to hit a 5×5 on heavy day? Try again the following heavy day. If you fail to hit a 5×5 with the same weight 2 weeks in a row, drop the weight by 20 pounds and continue with progression on heavy days.

Sample Progression

The following example will be based upon our lifter who is starting with a heavy day 250 5×5. When calculating 80 and 90% weights, always round up to the nearest 5 pounds.

• Day 1 – Squats: Heavy – 250 5×5
• Day 4 – Squats: Light -  200 5×5
• Day 7 – Squats: Medium – 225 5×5
• Day 10 – Squats: Light – 200 5×5

• Day 16 – Squats: Heavy – 255 5×5
• Day 19 – Squats: Light – 205 5×5
• Day 22 – Squats: Medium – 230 5×5
• Day 25 – Squats: Light – 205 5×5

• Day 31 – Squats: Heavy – 260 5×5
• Day 34 – Squats: Light -  210 5×5
• Day 37 – Squats: Medium – 235 5×5
• Day 40 – Squats: Light – 210 5×5

• Day 46 – Squats: Heavy – 265 5×5
• Day 49 – Squats: Light – 215 5×5
• Day 52 – Squats: Medium – 240 5×5
• Day 55 – Squats: Light – 215 5×5

The 8/30 Strength Building Workout Split

The following program structure is recommended while running the 8/30 squat system if muscle building is a major goal. Work hamstrings and calves on leg day, but do NOT perform more than 3 sets per each of these body parts. Remember that you are squatting more frequently. You do not want to destroy your hamstrings and calves every 3 days.

• Day 1 – Squats: Heavy
• Day 2 – Push (Chest, shoulders and triceps)
• Day 4 – Squats: Light
• Day 5 – Pull (Back, Biceps and Abs)
• Day 7 – Squats: Medium
• Day 8 – Push (Chest, shoulders and triceps)
• Day 10 – Squats: Light
• Day 11 – Pull (Back, Biceps and Abs)

• Day 16 – Squats: Heavy
• Day 17 – Push (Chest, shoulders and triceps)
• Day 19 – Squats: Light
• Day 20 – Pull (Back, Biceps and Abs)
• Day 22 – Squats: Medium
• Day 23 – Push (Chest, shoulders and triceps)
• Day 25 – Squats: Light
• Day 26 – Pull (Back, Biceps and Abs)

The following program structure is recommended while running the 8/30 squat system if powerlifting is a major goal.

• Day 1 – Squats: Heavy
• Day 2 – Bench, back, triceps etc.
• Day 4 – Squats: Light …plus speed Deadlifts (or RDLs), heavy abs, etc.
• Day 5 – Speed bench, shoulders, etc.
• Day 7 – Squats: Medium
• Day 8 – Bench, back, triceps etc.
• Day 10 – Squats: Light …plus Deadlifts, heavy abs, etc.
• Day 11 – Speed bench, shoulders, etc.