9-Week Mash Increase the Squat and Overhead Program

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9-Week Mash Squat and Overhead Program

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The following program is designed to get anyone’s squat moving in the right direction. This program will also aid in overhead strength and stability. This 9-week program is just focused on the squat and overhead. If you want to use it for Olympic weightlifting, I suggest simply adding in the lifts. However, I would keep the volume lower in the first 3 weeks.

A powerlifter could use this program. Obviously, they would have to add in the Bench Press and the Deadlift. I personally recommend bench pressing 3 times per week and deadlifting 2 times per week.

I also recommend throwing in some bodyweight walking lunges starting at around 100m twice per week and progressing to 400m 2-3 times per week. However, I recommend a slow progression with the lunges. If you have any questions, feel free to ask your questions in the comments sections. I will try to answer all questions.

Enjoy the program!

Week 1
Day 1
Back Squat 10RM, then -10% for 2×10
Push Press 10RM, then -10% for 2×10

Day 2
Front Squat 3RM (1st rep paused 5 sec), then -10% for 2×3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric

Day 3
Back Squat 5RM(1st rep Paused 3 sec), then -10% for 2×5
Split Position BH Neck Press 5RM, then -10% for 2×5

Day 4
Front Squat 1RM (Paused 5 sec)
Muscle Snatch 5RM, then -10% for 5
Bentover Rows 10RM, then -10% for 2×10

Day 5
Back Squat 3RM, then -10% for 2×3
Strict Press 10RM, then -10% for 2×10

Week 2
Day 1
Back Squat 10RM, then -10% for 2×10
Push Press 10RM, then -10% for 2×10

Day 2
Front Squat 3RM (1st rep paused 5 sec), then -10% for 2×3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric

Day 3
Back Squat 5RM(1st rep Paused 3 sec), then -10% for 2×5
Split Position BH Neck Press 5RM, then -10% for 2×5

Day 4
Front Squat 1RM (Paused 5 sec)
Muscle Snatch 5RM, then -10% for 5
Bentover Rows 10RM, then -10% for 2×10

Day 5
Back Squat 3RM, then -10% for 2×3
Strict Press 10RM, then -10% for 2×10

Week 3
Day 1
Back Squat 8RM, then -10% for 8
Push Press 8RM, then -10% for 8

Day 2
Front Squat 3RM (1st rep paused 3 sec), then -10% for 3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric

Day 3
Back Squat 5RM(1st rep Paused 1 sec), then -10% for 5
Split Position BH Neck Press 5RM, then -10% for 5

Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 5RM
Bentover Rows 8RM, then -10% for 8

Day 5
Back Squat 3RM, then -10% for 3
Strict Press 8RM, then -10% for 8

Week 4
Day 1
Back Squat 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5

Day 2
Front Squat 1RM (paused 5 sec), then -20% for 2×3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric

Day 3
Back Squat 3RM(1st rep Paused 3 sec), then -10% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3

Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Back Squat 1RM (paused 3 sec), then -20% for 2×3 not paused
Strict Press 5RM, then -10% for 2×5

Week 5
Day 1
Back Squat 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5

Day 2
Front Squat 1RM (paused 5 sec), then -20% for 2×3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric

Day 3
Back Squat 3RM(1st rep Paused 3 sec), then -10% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3

Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Back Squat 1RM (paused 3 sec), then -20% for 2×3 not paused
Strict Press 5RM, then -10% for 2×5

Week 6
Day 1
Back Squat 5RM, then -10% for 5
Push Press 5RM, then -10% for 5

Day 2
Front Squat 1RM (paused 3 sec), then -20% for 3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric

Day 3
Back Squat 3RM(1st rep Paused 1 sec), then -10% for 3
Split Position Front Rack Press 3RM, then -10% for 3

Day 4
Front Squat 1RM (Paused 1 sec)
Muscle Snatch 3RM, then -10% for 3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Back Squat 1RM (paused 1 sec), then -20% for 3 not paused
Strict Press 5RM, then -10% for 5

Week 7
Day 1
Back Squat 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3

Day 2
Front Squat 1RM (paused 3 sec), then -20% for 3 and -30% for 5 not paused
Pull-ups switch grips ea set 5 x submaximal reps
Dips 5 x submaximal (attach weight if above 12 reps)

Day 3
Back Squat 1RM(1st rep Paused 3 sec), then -20% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3

Day 4
Front Squat 2RM (1st rep Paused 3 sec)
Seated DB P. Cleans 3×10
KB Bat Wing Rows 3×10

Day 5
Back Squat 1RM
Strict Press 3RM, then -10% for 2×3

Week 8
Day 1
Back Squat 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3

Day 2
Front Squat 1RM (paused 1 sec), then -15% for 3 and -25% for 5 not paused
Pull-ups switch grips ea set 5 x submaximal reps
Dips 5 x submaximal (attach weight if above 12 reps)

Day 3
Back Squat 1RM(1st rep Paused 1 sec), then -20% for 3
Split Position Front Rack Press 3RM, then -10% for 2×3

Day 4
Front Squat 2RM (1st rep Paused 1 sec)
Seated DB P. Cleans 3×10
KB Bat Wing Rows 3×10

Day 5
Back Squat 1RM
Strict Press 3RM, then -10% for 2×3

Week 9
Day 1
Back Squat Work up to 88% x 1
Push Press 1RM

Day 2
Front Squat 1RM
Pull-ups switch grips ea set 3 x submaximal reps
Dips 3 x submaximal reps

Day 3
Back Squat Work Up to 85% x 1

Day 4
Front Squat Work up to 85% for 1
Seated DB P. Cleans 2×10

Day 5
Back Squat 1RM
Strict Press 1RM

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