High-Frequency Squat Peak

Three loading weeks of four squat sessions each — 4×9, 5×7, 7×5 and 10×3 at 70/75/80/85% — then a week of rest and two max-single attempts.

Advanced lifters with a solid training base and the recovery capacity to run a demanding block. Not a first programme, and not one to run into a meet.

The same four squat sessions every week. Each session owns its percentage — 4×9 at 70% through to 10×3 at 85% — and those percentages never move.

Load climbs by adding absolute weight, not percentage: +10 kg in week 2 and +15 kg in week 3, both measured from week 1, and both applied for you. Week 4 rests, then tests a new max on two consecutive days.