SQUATOBER 2026

SQUATOBER 2026: 5-Week Squat & Bench Program

The bar is waiting. 🌅🏋️‍♀️

Squatober is back for 2026, and it's hitting harder than last year.

The mission: build a bigger squat and a stronger bench, and finish October with new max lifts. For five weeks you'll climb heavy waves, move serious weight and finish every session with a condition-style finisher. Each week gets heavier, then a reload week lets your body recover and come back stronger. It all ends with one final test: the Squatober Showdown.

Let's get to work. 🔥

What's inside:

• A 23-page printable PDF you can also fill out on a tablet
• 18 workouts, each on its own page, with space to log weight, reps and notes for every set
• A 4-day training week
• Named conditioning finishers with room to log your score
• A starting-max tracker, a percentage chart and a main-lift roadmap for all 5 weeks
• A results page with a Finisher Hall of Fame to compare your before-and-after numbers

Best for: lifters who already know how to squat and bench and have access to a barbell, rack, trap bar, dumbbells, kettlebells and a sandbag. A sled, rower or ski erg, rings and a pull-up bar are also used.