6 Week Squat & Bench Routine

Here are a couple routines you can use for breaking past lingering plateaus in the bench and the squat.

Use your current one rep max (1RM), not a training max.
70% x 8 x 5 reads 70% of 1RM x 8 sets x 5 reps.

Your squat days will look like this...

6 Week Squat Routine

	Day 1	Day 2
Week 1	70% x 8 x 5	80% x 6 x 2
Week 2	70% x 10 x 6	85% x 6 x 2
Week 3	75% x 8 x 5	87% x 7 x 2
Week 4	70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 3 x 1	80% x 6 x 2
Week 5	70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 1, 95% x 3 x 1	85% x 12 x 2
Week 6	OFF	TEST 1RM

Alternatively for your bench, your routine will look like this...

6 Week Bench Routine

	Day 1	Day 2
Week 1	55% x5, 65% x3 70% x 2, 80% 5 x 2, 60x10	55% x4, 65& x3, 70% 2 x 3, 75% 2 x 2, 80% 2 x 2, 85% 2 x 1, 70% x 4,60% x10
Week 2	55% x4, 65% x3, 70% x3, 80% 5 x 3, 60% x 12	55% x4 65% x3, 75% 2 x 3, 75% 2 x 3, 80% 3 x 2, 85% 2 x 2, 75% x4, 60% x12
Week 3	55% x4, 65% x3, 70% x2, 80% 5x4	55% x4, 65% x4, 70% x3, 75% x2, 80% x3, 85% 2x3, 90% 4x1, 65% x10
Week 4	55% x3, 60% x3, 70% x2, 80% 12x2,	55% x3, 60% x3, 70% x2, 80% x2, 85% x1, 90% x1, 95% 6x1
Week 5	55% x3 60% x3, 70% x2, 80% x2, 85% 3x2	OFF
Week 6	TEST 1RM	Rest

You can use these programs together. If you decided to, this is what it will look like with antagonist assistance work.

All Together For 6 Weeks

	Day 1	Day 2	Day 3	Day 4
Week 1	Bench + BB Row	Squat + GHR	Bench + DB Row	Squat + RDL
Week 2	Bench + BB Row	Squat + GHR	Bench + DB Row	Squat + RDL
Week 3	Bench + BB Row	Squat + GHR	Bench + DB Row	Squat + RDL
Week 4	Bench + BB Row	Squat + GHR	Bench + DB Row	Squat + RDL
Week 5	Bench + BB Row	Squat + GHR	OFF or Light Work	Squat + RDL
Week 6	Max On Bench	OFF	OFF or Light Deload	Max on Squat

You can certainly add in some other assistance work of course. As always, just don't go nuts. You could throw in a little overhead pressing on one bench day and some type of vertical pulling (i.e. pull-ups) on the other bench day. Also, it should go without saying, to work your abs a few days a week through the cycle. You really should not have to do much more for your lower body other than the squats-- it should be more than plenty.

I used pretty much the exact some template to squat 430 lbs. You can check it out the video here: