Squat Specialist

Build a stronger squat with a focused training program that progresses with you.

Squat Specialist is designed for lifters who want to improve their barbell squat strength with structured training, performance tracking and progressive overload.

Enter your current squat max and the app creates a multi-week strength program built around the squat. Complete your workouts, log your weight, reps, sets and effort, and follow your progress toward a stronger squat and a new personal record.

### Progressive Squat Training

Start with your current squat max and follow a structured strength program that gradually increases training intensity over time.

Your training can include:

• Volume phases
• Strength development
• Heavy squat training
• Recovery weeks
• Peak preparation
• New max testing

The goal is steady, sustainable strength progress without constantly testing your maximum.

### Adaptive Workouts

Your program can respond to how you actually perform.

After each workout, log:

• Weight lifted
• Reps completed
• Sets completed
• RPE / effort
• Successful or missed reps

Strong performances can lead to gradual increases, while more difficult workouts can result in smaller adjustments or repeated loads.

### Track Your Estimated Squat Max

Follow how your squat strength develops throughout your training.

Track:

• Starting squat max
• Current estimated 1RM
• Best verified squat
• Estimated improvement
• Personal records
• Completed workouts
• Training volume

Your estimated max can increase as your training performance improves, while your verified max records the heaviest squat you have actually completed.

### Squat Progress Charts

See your estimated squat strength over time with clear progress graphs.

Follow your training trend and see whether your squat is moving in the right direction.

### Strength Forecasting

Use your recent workout history to view projected squat strength.

See possible future strength levels based on your recent training trend.

Projections are estimates and are not guaranteed results.

### Squat-Focused Accessory Training

Squat Specialist includes supporting exercises selected to help build stronger legs, hips, core and overall squat performance.

Depending on your program, workouts may include:

• Paused Squats
• Front Squats
• Romanian Deadlifts
• Bulgarian Split Squats
• Leg Press
• Hip Thrusts
• Hamstring Curls
• Lunges
• Core and bracing exercises
• Upper-back work

The barbell squat remains the main lift.

### Fast Workout Logging

Quickly record your training without slowing down your workout.

Log:

• Weight
• Reps
• Sets
• RPE / effort
• Optional workout notes

Review previous workouts and compare your performance over time.

### Personal Records

Track important squat milestones including:

• Best verified 1RM
• Best estimated 1RM
• Best 2-rep squat
• Best 3-rep squat
• Best 5-rep squat
• Best 8-rep squat
• Highest squat training volume

When you achieve a new personal record, Squat Specialist keeps track of your progress.

### Train Toward Your Next Squat PR

As your training progresses, your working weights can gradually increase and your estimated strength can improve.

Near the end of a successful training block, the app can guide you toward an optional new max attempt based on your current performance.

Set a new PR and your next training block can begin from your improved strength level.

### Built for Squat Strength

Squat Specialist keeps training focused.

No unnecessary workout clutter.
No complicated spreadsheets.
No generic fitness plans.

Just progressive squat training, supporting accessory work, workout tracking and clear strength progress.

Enter your starting max, follow your workouts, track your lifts and work toward your next squat PR.