THE LAST KNEE BENDER

Barbell Squat Specialization Program The squat is the king of lower-body lifts, and this 12-week program ensures it gets the throne it deserves. A 2-day lower-body emphasis keeps the squat as the main event, supported by hinge and accessory work. The hypertrophy block builds leg and core volume as conditioning, while the strength block shifts gears to maximize bar speed, stability, and raw load on the platform. --- Hypertrophy Block Weekly Quads volume (sets/week): Week 1: 11 Week 2: 12 Week 3: 13 Week 4: 14 Week 5: 15 Week 6: 16 Strength Block Weekly Quads volume (sets/week): Week 1: 18 Week 2: 16 Week 3: 15 Week 4: 13 Week 5: 12 Week 6: 5