Greg Everett Volume Squat Cycle — Lift Vault Edition

Ten weeks of front and back squats six days a week build high-rep volume before a final max test.

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Maxes

kg
1-rep max
kg
1-rep max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Workout sqFixed

Monday
  • Back squat72.5 kg
    4 × 6

Workout sqFixed

Tuesday
  • Back squat67.5 kg
    3 × 2

Workout fsFixed

Wednesday
  • Front squat57.5 kg
    4 × 5

Workout sqFixed

Thursday
  • Back squat67.5 kg
    3 × 2

Workout fsFixed

Friday
  • Front squat55 kg
    3 × 2

Workout sqFixed

Saturday
  • Back squat72.5 kg
    3 × 2

Workout sqFixed

Sunday
  • Back squat80 kg
    6 × 6

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 9 weeks, if every set is done as written.

Back squat72.5 → 107.5 kg+35
6080100Wk 1489
Front squat57.5 → 77.5 kg+20
406080Wk 1489

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals26
  • Quadriceps26
  • Adductors26
  • Spinal erectors26

The schedule

6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.

WeekMonTueWedThuFriSat
1sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
2sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
3sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
4sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
5sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
6sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
7sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
8sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
9sqFixedsqFixedfsFixedsqFixedfsFixedsqFixed
10Layout 7fsFixedsqFixedfsFixedfsFixedLayout 11

How it works

The program’s own rules, as Catalyst runs them.

Train six workouts a week for ten weeks, using separate starting front- and back-squat maxima and your chosen rounding increment. In the final week, test back squat first and front squat last. Choose each attempt, keeping weights the same or higher, and decide when to stop. Percentage work still uses the initial maxima after a test. Choose rest and warm-up work yourself.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Greg Everett Volume Squat Cycle — Lift Vault Edition in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.