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Want a new squat PR? Need help pushing through a training plateau? The OTX Team has just the thing for you. Our Back Squat Improvement program incorporates back squat variations, accessories, and intensities that are vital to having a big back squat.

Lets get you a new PR!

This program focuses solely on lower body strength and improving your back squat. It can be done alongside an upper body specific program, or replace the lower body days in another program.

Program Details

Overall Duration: 6 weeks

Weekly Workouts: 3 lower body sessions + accessories to incorporate on your upper body days.

Average daily workout completion time: 45-60 Minutes

Must have access to: Any commercial gym will suffice.

A day of training at a glance

  • Warmup & Core

    • Programmed warmups and core exercises vital to bracing and trunk control

  • Strength

    • Back Squat variant
    • Antagonist strength movement

  • Accessories

    • Superset pairings rotating through anterior and posterior dominate 
    • Small muscle group attention and power accessories

OTX App Features

  • Gain complete access to all OTX Training programs. Start, pause, and switch between programs at your own discretion. Over 3 years worth of training is currently available!

  • Follow your program with an easy to follow and interactive interface. Enter and track exercise metrics such as weight, reps, times, etc.

  • Communicate with the OTX community and coaches via the community forum.

  • Track metrics such as bodyweight, steps, and macros & calories (by connecting MyFitnessPal).

  • View exercise tutorial videos.

  • Rearrange your workouts to fit your unique schedule.

What people are saying about Back Squat Improvement...

"I loved this program. There were some fun exercises I hadn't done in a while and I PRed my squat by 25lbs"

- Don G.