Heavy, paused, and front squat variations rotate through the week so you practice the pattern under different stresses.
Posterior chain accessories keep the hinge healthy while frequency climbs.
OS
Intermediate · 8 weeks
Squat Specialization
More squat frequency, better positions, and accessories that fix weak links.
Workout glimpse
Sample session highlights
A peek at the main lifts — open the app for the full progression and logging.
- Back squat5 × 3
- Pause squat3 × 3
- Front squat3 × 5
- Walking lunge3 × 8
Run this block in the app
Logging, progression, and the same anatomy map — in your pocket.