SQUATOBER 2025

SQUATOBER 2025: 5-Week Squat & Bench Program

October is here, and this month the bar gets loaded. 🔥💀

Squatober is for lifters who love hard training: the ones who look forward to heavy squat day, chase big bench numbers, and feel most at home with chalk on their hands. If you want a program that pushes you week after week and shows you exactly how far you've come, this one's for you.

The goal is simple: build a stronger squat and bench, and finish the month with new max lifts. For five weeks you'll squat often, press heavy and put in serious work. The loads climb every week, every session counts, and it all builds to the final showdown: Max Out Day.

Take on the challenge. Earn the PR. 🎃🏋️‍♀️

What's inside:

• A 24-page printable PDF you can also fill out on a tablet
• 19 workouts, each on its own page, with space to log weight, reps and notes for every set
• A 4-day training week (Days 1, 3, 5 and 6)
• A starting-max tracker, a percentage chart and a squat roadmap for all 5 weeks
• A warm-up guide with links to demo videos
• A results page to compare your before-and-after maxes

Best for: Lifters who already know how to squat and bench and have access to a barbell, rack, dumbbells, kettlebells and bands. A sled, rower and assault bike are also used.