Squat (Barbell)
SETS
WEIGHT & REPS
W
20kg x 10 reps
1
45kg x 8 reps
2
55kg x 6 reps
3
65kg x 5 reps
4
80kg x 5 reps
5
90kg x 3 reps
6
100kg x 5 reps
7
110kg x 3 reps
8
120kg x 3 reps
9
130kg x 5 reps
10
142.5kg x 3 reps
Best Weight
11
80kg x 10 reps
12
80kg x 5 reps
13
80kg x 5 reps
14
80kg x 5 reps
15
80kg x 10 reps
16
60kg x 10 reps
17
60kg x 10 reps
18
60kg x 10 reps
19
60kg x 10 reps
20
60kg x 15 reps