It’s time to give your legs some love—welcome to Squatober! This isn’t about being perfect or doing crazy moves—it’s about showing up, moving your body, and building strength, endurance, and consistency one squat at a time.
We’re going to keep it simple: bodyweight squats, a few variations, and steady progress. If you’re just starting out, a basic 30-second squat session counts. If you’re more advanced, we’ll challenge you with pulses, holds, and jumps.
Week 1 – Foundation
Goal: Establish form, build consistency
- Monday: 3 sets × 10 reps – basic bodyweight squat
- Tuesday: 3 sets × 12 reps – sumo squats (wider stance)
- Wednesday: 3 sets × 10 reps – split squats (5 per leg)
- Thursday: 3 sets × 12 reps – bodyweight squat with pause (2 sec at bottom)
- Friday: 3 sets × 10 reps – squat pulses (small pulses at bottom)
Week 2 – Volume
Goal: Increase reps and endurance
- Monday: 4 sets × 12 reps – basic squat
- Tuesday: 4 sets × 10 reps – jump squats (light, focus on control)
- Wednesday: 4 sets × 12 reps – sumo squat pulses
- Thursday: 4 sets × 12 reps – split squats (6 per leg)
- Friday: 4 sets × 15 reps – bodyweight squat with 2-sec hold at bottom
Week 3 – Intensity
Goal: Add challenge and variety
- Monday: 5 sets × 15 reps – basic squat
- Tuesday: 5 sets × 12 reps – squat to calf raise (rise onto toes at top)
- Wednesday: 5 sets × 10 reps – Bulgarian split squats (per leg)
- Thursday: 5 sets × 12 reps – pulse squats with 2-sec hold
- Friday: 5 sets × 12 reps – jump squats with soft landing
Week 4 – Peak Week
Goal: Push endurance & control
- Monday: 5 sets × 20 reps – bodyweight squat
- Tuesday: 5 sets × 15 reps – sumo squat pulses
- Wednesday: 5 sets × 12 reps – split squats with 2-sec hold
- Thursday: 5 sets × 20 reps – squat with calf raise
- Friday: 5 sets × 15 reps – jump squats
Optional Daily Additions
- Wall Sit Finisher: 30–60 sec after last set
- Stretching & Mobility: 5–10 minutes focusing on hips, quads, and hamstrings
