Back Squat

Back Squat appears in 56 depot.fitness programs, typically prescribed as 4 × 5. See which programs use it.

Typically 4 × 5, rest 3 min.

Programs that use it

Push Pull Legs — Hypertrophy
Full Body Starter
Upper Lower — Strength Focus
Classic 5×5 Strength
Advanced Bodybuilding Split
Classic PPL Hypertrophy
Beginner Full Body Strength
Upper Lower Strength & Hypertrophy
Bro Split: Chest & Triceps
Powerlifting Peaking Program
Powerlifting Raw Strength
Strength 5x5 Linear Progression
PPL Strength Powerbuilding
Upper Lower Intermediate
Beginner Upper Lower 2x/Week
Bro Split: Chest, Back, Legs
Ice Cream Fitness 5×5
Powerbuilding Beginner Hybrid
Classic PPL Intermediate
Full Body 3x/Week Total Body
Upper Lower Advanced Power & Hypertrophy
Chest & Back Specialization
Bro Split: Shoulders, Arms & Abs
Bodybuilding Intermediate Aesthetics
PPL Strength Volume
Arm Specialization 4-Week
Upper Lower Volume Focus
Powerlifting Beginner Template
Shoulder Specialization
5/3/1 Boring But Big
5/3/1 BBB Beefcake
Texas Method
Madcow 5×5
Sheiko #29 (Beginner)
Legs Specialization
Cardio + Lift Hybrid
Starting Strength Linear
StrongLifts 5×5 Refined
CrossFit-Style WOD Week
Glute Focus 4-Day
Strength Hybrid Powerbuilding Intermediate
Full Body Strength & Endurance (Advanced)
Full Body Strength & Volume
Full Body Hypertrophy 4-Day
Bro Split: Arms & Shoulders
Basketball Conditioning Program
Football Pre-season Strength
Upper/Lower 5-Day Hybrid
PPL Arnold-Style 6-Day
Bro Split Classic 5-Day
Lean Body Recomp 12-Week
Athletic Power 4-Day
Vertical Jump Program
Greyskull LP
Bodybuilding Classic Split (High Volume)
PPL Double Progression 6-Day

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