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+20kg
Squat · 12 wk
15
Sessions / mo
4PR
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Rec · TAKE 01

2.6s/rep

60kg
×5reps
Back squatThighs · glutes
kg
reps
Set 1Set 2Set 3

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  1. 01

    Watch

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  2. 02

    80kg ×5

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  3. 03
    M
    T
    W
    T
    F
    S
    S

    Fill

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  4. 04

    Climb

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TAKE 01 · Back squat · 2.6s

1 rep.
12 frames.

  1. 010.00s
  2. 020.22s
  3. 030.43s
  4. 040.65s
  5. 050.87s
  6. 061.08s
  7. 071.30s
  8. 081.52s
  9. 091.73s
  10. 101.95s
  11. 112.17s
  12. 122.38s
TAKE 01 · Back squat · Thighs · glutes01–07 down · 08–12 up

11 moves.
0 names needed.

Gym · Home · Bodyweight

  • TAKE 01

    Back squat

    Gym

  • TAKE 02

    Deadlift

    Gym

  • TAKE 03

    Bench press

    Gym

  • TAKE 04

    Overhead press

    Gym

  • TAKE 05

    Barbell row

    Gym

  • TAKE 06

    Pull-up

    Gym · Home

  • TAKE 07

    Push-up

    Home

  • TAKE 08

    Dumbbell lunge

    Gym · Home

  • TAKE 09

    Biceps curl

    Gym · Home

  • TAKE 10

    Kettlebell swing

    Gym · Home

  • TAKE 11

    Glute bridge

    Home

  • Take 12

    You.

    Start

Week 12

40 → 60 kg

Every set a point · every record red

Back squatTop set · 12 wk
+50%
PR 60 KG
Wk 1 · 40Wk 6 · 47.5Wk 12 · 60
October15sessions
MTWTFSS
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Week
Every set
Month
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