★★★★★ 4.8 (246 Reviews)
I love it so far. I'm only a week in but already feel like I'm moving the weights easier. I'm super excited to see where I'll be at the end of the 40 days.
★★★★★
Jerome Lacco
The first few days too heavy, since it came from an injury and did not do squats. But we're getting better, now my legs hurt less and it's fun.
★★★★★
Mario Cruz
Great range of exercises with accessory movement. The addition of accessory or mobility work is rarely something you get squat plans; let alone both!
★★★★★
Nick Wightman
Consistent training, good intensity but not killing your legs for anything else.
★★★★★
Hannes Hagendorf
It’s fun but the mobility flow on day 6 is a little confusing. In the workout description up top, it says to hold each stretch for 60 seconds. But lower down it says 30 seconds.
★★★★
Nikola Spalevic
Love the way I always have a plan going to the gym. The amount of work is great to go alongside day-to-day CF training without having to spend the entire day at the gym.
★★★★★
Erlend Hepsøe
I’m doing the program in my garage about 3 times a week. I do CrossFit as well, and I can already see improvement during workouts!
★★★★★
Hannah Aemisegger
I'm doing it in my garage gym which is tiny but I've enough weights and space for squats. It's great to have a structured plan to follow but every day has been really easy so far so I don't know if that's meant to be the case but I'm having fun so far.
★★★★★
Jamie
I’m doing the program in my garage about 3 times a week. I do CrossFit as well, and I can already see improvement during workouts!
★★★★★
Hannah Aemisegger
Love the structure of this program. The only thing I wish is this was on an app. Otherwise, a great program.
★★★★★
Todd
"I’ve never been so sore in my life! Enjoyed it so far but obviously the key for me is results, and it’s too early to say on that score. "
★★★★★
Richard Fletcher
Great plan, very informative, and can see results in the form already.
★★★★★
Darryn Gilfillan
"Love it! Good exercises!"
★★★★★
Andreas Santorinios
I feel more comfortable with squatting now.
★★★★★
Adrina Vanyadhita
The plan is very well done, I feel more comfortable with my lifts already and only a week into it! Feeling very motivated by it, would recommend
★★★★★
Sam Dunstan
"Love the variety. Been lifting for a few years but not tried a lot of Olympic lifts so thought this would be a good place to start. "
★★★★★
Zara Alexander
I’ve tried the Smolov squat cycle before and i had huge results but my knees felt crushed and my back was destroyed. This so far is a great mix of 70/75% squats with some great accessory movements and the best part is the mobility side - it’s personally my most neglected so I’m glad it’s included
★★★★★
Cameron Ives
Really love the well-thought training plan and learning a lot in terms of my load percentages to build up my strength something I didn't take seriously. And also really loving the mobility days because I'm feeling some new muscles I haven't felt before😃 and the body is feeling strong and hoping to hit the 200kg mark by the end of the 40days. 💪💪💪
★★★★★
Sisa Naqasima
Strength building and confidence building all at once! And varied in approach unlike many other programmes
★★★★★
David Davies
Brilliant - struggled to do the weight I did last session, previously for 5, did it easily enough for 6 - with no belt. Yew.
★★★★★
Jasmine leggo
The plan is very detailed, easy to follow and challenging - all 3 are exactly what I was looking for.
★★★★★
Chris Reap
"Easy plan to follow. I do crossfit twice a day and it is easy to add the squat sessions to my regular training schedule. I am already seing improvement in my squat. Love that there are mobility sessions included in the plan."
★★★★★
Justine Deziel
Really simple to follow, no confusing workouts. 1st week in and I’m Lovin’ it. Excellent programme.
★★★★★
Steven Miller
Nice amount of work to get through and still able to fit in additional workouts. Still able to hit Olympic lifts as well.
★★★★★
Peter Redpath
The plan is going great so far. The mobility flows have definitely help me with my flexibility in the squat.
★★★★★
Fabio Cibelli
Really enjoying it fitting it in alongside my other training
★★★★★
Dawn
Great so far. Doing movements I would never usually do that I can feel are doing good. Variety is key so people don't get board of loads of squats.
★★★★★
Ian Walsh
"It’s been hard, purely because I am not used to the frequency of volume of training (I only ever do max 5x5) But it has been so so good in pushing me to complete it and give me a direction with my training. Previously I have followed the 5-3-1 programme and I have only increased my squat by 5kg in 8 months..."
★★★★★
Lucy Badcock
Sessions are perfect for working out at home (i have a rack, barbell and plates). I've already started to see improvements in my squat! I can't wait to see what the next 3 weeks will bring.
★★★★★
Louise Alexander
Helping me get back quickly and comfortably back to pre covid numbers. Whilst also aiding my mobility in hips.
★★★★★
Matthew Williams
Great first week! You can clearly see how this plan will lead to great gains 40 days and beyond.
★★★★★
Terry Ellison
Solid plan with good split of accessories and core work.
★★★★★
David Pinkney
Challenging. 80% pause squats, Bastard. Every time I think, I can’t lift that, I hear myself say “but Sonny says so”. Really enjoying pushing myself beyond what I thought was feasible.
★★★★★
Ben Morgan
amazing plan, fully exceeded my expectations!! love it and will get the next plan to work on technique!
★★★★★
Soumaya Ouni
Simple, clear and easy to understand and not too time consuming. Other plans I have had in the past have taken an hour and a half to complete, somtimes longer, these are within an hour so ideal for fitting into early morning schedule.
★★★★★
Chris Glebocki
"Think its great. Nice mix of strength and mobility. The first few days it felt like my legs had fallen off haha, so i've enjoyed the mobility side too. The only thing I would say is sometimes the % is not clear, i.e day 2 or 3 on the stiff deads, it doesn't say % of what...i'm guessing back squat but could be a little clearer. However, I'm loving it and thing the whole idea of it is great as there's nothing really out there like this that I have seen."
★★★★★
Heather Halstead
Week 1 into the plan and I’ve been walking like a cowboy all week 🤣 good mix of strength and mobility work so far and excited to see the results I get from this
★★★★★
Megan Conway
I have only done the 8 days so far of the plan but am enjoying it and already seeing an improvement in my squat depth. So, happy so far.
★★★★★
Mark Oldershaw
Just getting back into things after lockdown - dropped my PB by 10kg and got started. Volume is hard but every session I feel like things are getting easier! Excited to see where I am at the end - hoping to push through the old PB
★★★★★
Sean Aspinall
Came out of lockdown feeling weak... now I feel stronger than ever!
★★★★★
Jameson Sanders
I like the sequencing a lot, but there are times when the prescribed movement and rep schema aren’t explained well. I’d recommend having a each movement have its omen blurb instead of having a blurb for both movements at the very top.
★★★★★
Jonathan Sumpter-Getino
It has been enjoyable following the workouts and I have gotten to learn an entirely new lift with the sotts press that i can tell will be beneficial to not just my squat but my overall strength and i wouldn't have found it without this plan. Following the routine also makes me do more reps at a higher weight than I would have if I was programming for myself which is making a huge difference to my confidence with the squat and overall enjoyment in the gym because I know I'll progress with it.
★★★★★
Theo Burnside
I can already feel more explosive in my lower body.
★★★★★
Willis Dewane
So far I am loving the challenging squat days. The % are tough for the set and rep schemes. I love it!! I also love the emphasis on rest and stretching
★★★★★
Katelyn Millard
Loving how easy it is to read, doesn’t give you too many exercises. Paired with the mobility program it’s really helping get the depth in my squats.
★★★★★
Brendan Wotton
I love it so far. It is challenging but very doable!
★★★★★
Derek Martinez
I incorporated the plan into my training sessions. I really liked the mobility exercises. I feel that my squats will get much better and my legs are stronger.
★★★★★
Olesya Protsenko
The program allows you to concentrate on the technique of movements. It helps me enormously.
★★★★★
Félix Morand
I feel good after 1 week of training. I love this plan and I recommend it
★★★★★
Quentin Durand
Easy to follow plan, takes all the guess work out of it.
★★★★★
Sarah Lammens
The volume is more than what I’m used to for my previous programs, however it is still manageable and keep the strength in tact with better movement. However I’m just wondering can I do the snatch plan and squat plan concurrently?
★★★★★
Hafiz Rahman
Simple to follow and not overloading on the volume!
★★★★★
James Brine
Optimal level of work, enough to know I'm putting in work without hindering the rest of my training
★★★★★
Padraic
Awesome by far! Like the mobility included some day's out of the week.!
★★★★★
Samuel Pasillas Perez
I love the training plan so far. Perfectly put together and I really feel it in my legs and can already see some improvements.
★★★★★
Christian Gonzalez
I think it is great, but one or two exercises more a day, would be great.
★★★★★
Anders Laust
"Love that it is not just squats. The accessories, tips and videos are fantastic. Even just working on have a full grip during front squats has been a bit of a game changer for me. "
★★★★★
Ben Abbott
This plan is really good and the video library shows exactly how to do the movement
★★★★★
Arnór Daði Jónsson
Great plan to focus on increasing strength and mobility for squats. Session can be completed under an hour, like the focus on few exercises per session.
★★★★★
Peter Graaf
Absolutely phenomenal! 2 weeks have me feeling extremely strong. I’ve also paired up this routine with the mobility and it’s amazing how detailed it is. Every day has a purpose for both.
★★★★★
Alfonso Esquivias Gonzalez
Amazing program so far - I enjoy how this program can be done on top of my usual wods. The exercises are very well explained in the videos and the tips for each day are helpful. There is a very good balance of flexibility, rest days and hard sets.
★★★★★
Wendy Pat Fong
Good short programme that I can bolt on to my normal training programme! Sore legs tho!
★★★★★
Charles Roberts
Good add on when following a crossfit programme. Would like to be able to log the weights I did within the website/app, not just mark complete.
★★★★★
Dale Findlay
"I have been using the squat plan on top of my already training schedule but I have found it very maintainable to do at the end of my workouts or later in the day. The plan is tough but I’m enjoying the challenge "
★★★★★
Rebecca Pankhurst
Really enjoyed having a structured programme to focus just on getting my squatting numbers up. The mix of mobility, squat variations and accessory lifts keeps it interesting and prevents it from becoming a chore. Just hanging out to test my 1RM again!
★★★★★
David Thomas
It’s been awesome!! It’s only been a week and I’m already squatting arse to grass! Paring the Squat plan with the Mobility manual was a great idea!!
★★★★★
Chris Mataafa
The program has me under heavier load for higher volume than CrossFit typically dictates which has already helped immensely with strength gains. Loving the program so far!
★★★★★
Brendon Schuenke
This is the second time i am working through the squat plan, this time after doing the mobility manual and feel much more comfortable under the the bar on the heavy weights.
★★★★★
Geraint Morgan
"I like doing mainly squats and variations with some assistance exercises Not sure if maybe need more volume I’ll run the program and see where I finish also can you give guidelines on rest periods e.g 1-2 mins 3-5 mins "
★★★★★
Andrew May
the first week so far whose really nice. it whose not to intense and i could do some other stuff , workauts as well. what could be improved are more detail and explanation in the videos.
★★★★★
Michal Foszcz
I'm enjoying the plan so far. Each day is broken down into manageable chunks so I can fit it around my other training. Unlike other programs there's a focus on improving your mobility which is so underrated. Good job Sonny.
★★★★★
Sam Edge
So far its been good. Lets see how i gain at the end of this program
★★★★★
Subodh Rawat
"First day was direct a killer!! I love it! The pain cave! I’m not use to do much have reps unbroken. I like it out my comfort zone! "
★★★★★
Sandrino Romp
Enjoying the plan. Easy to follow and varied
★★★★★
David Kiy
I have really enjoyed my first week! I thought that it would be pure squats everyday for but I am finding things like hip and ankle flow a massive help when it comes to ensuring I am fully warmed up and hitting depth. I can already tell that I am going to PB, my squats feel strong and I am excited to continue the plan!
★★★★★
Zoe Goate
Days can be really difficult but I love the built in mobility work with the hips and ankles because those are some of my tightest areas, really helps me get ready for heavy squats.
★★★★★
Lucas Culver
I've enjoyed the program so far. It is challenging but at the same time it hasn't beaten me into the ground not wanting to continue. I like the mobility included with it as well as the other strength exercises. I think the plyos could be varied from the sessions they are programmed. Box jumps are great but I know there is room for creativity there to incorporate a different way of being explosive through a jumping exercise. So far so good overall.
★★★★★
Austin Nedelcoff
The squat plan is great. I have enjoyed having a structured plan that focuses on leg strength. I feel stronger and more comfortable with heavier weights now.
★★★★★
Coulson Womack
Great experience, lots of soreness but definitely feel like I’ve had to push myself in a good way
★★★★★
Justin Randolph
Easy, basic training. A promising first week. Really looking forward to day 40 and I am pretty confident that I will smash my old PRs.
★★★★★
Rasmus Auvoja
Great but had difficulty sticking to the deacribed reat days and workout days because of summer holiday
★★★★★
Daniel Rasmussen
Really enjoying it. Just over a week in and already feeling more confident and stronger in the squat position. I have noticed that pairing it with the mobility manual has allowed me to recover fully ready to hit the next day. My overhead mobility has also improved through doing this.
★★★★★
Mr James McEwen
Loving the volume work load and different accessory work involved.
★★★★★
Kendall Peters
Love the squats and am feeling stronger already for metcons
★★★★★
Sam King
Program in week 1 goes straight to 70-80% 1rm which is good to kick you back into shape following the lockdowns. As a cross-fitter like many of your team will likely be, we are used to having a full breakdown in a wod of rests, weights, timings etc so potentially some more vocals in the demo videos and more details in the brief on exactly how the movements should be conducted. Maybe some further details on moving the % details around if you have multiple programs ongoing at any one time (like most cross-fitters do). I am looking forward to the oly lifting when this program has finished. The facebook group is good and interactive amongst the group but perhaps you could do some live feeds on the common problems etc -otherwise great start so far.
★★★★★
Oliver Harvey
High volume on the working sets, but highly manageable with how it’s all spread out. Tough in all the right ways
★★★★★
Ben Cann
It is okay so far. A bit different style what I have done before. Maybe a bit more info about movement would be great.
★★★★★
Joonas Levon
A tough and enjoyable programme which I already feel will allow me to improve my squat numbers over its duration.
★★★★★
Sam Barnett
The training plan is challenging me to get out of my comfort zone and work on the my squat strength. The mobility and ancillary work is something I always lack so it is forcing me to do it
★★★★★
Damian Lepidi
The most comprehensive squat plan I’ve come across, I love that it includes all types of squat, accessories and mobility.
★★★★★
Taryn Davis
Great plan, finding it hard at the moment due to being out of the gym for 4 months with no weights. But feeling like I'm making some progress.
★★★★★
Terry stringer
Easy , simple and not to long to follow. So far so so good.
★★★★★
Claudia Gosselin
Im thoroughly enjoying the programming. I find it challenging, but manageable. Also I’ve now started to incorporate some movements into my everyday warm up that help my mobility.
★★★★★
Jamie Crawford
feeling good after a long break
★★★★★
Karl Williamson
Enjoying the program so far. Always wanted to progress with my squats but found it difficult following a CrossFit class structure. Have tried other programs but always been frustrated with choosing back or front. I like that Sonny's program feels varied and purposeful. Also has some good accessory movements in there too.
★★★★★
Joseph Shipman
1st week is an absolute killer but it incorporates not only lots of squats, but accessories to strengthen your squat like core movements, mobility etc. the percentages feel just right for me as well...I’ve PB’d my back squat and front squat by 20+ Lb on my first go around on this plan and I’m restarting it Again b/c It works that well!!!
★★★★★
Louise Gonzales
I’ve loved the variety of exercises and overall set up of the plan with rest days and working days with different intensities, exercises etc.
★★★★★
Christian Spatara
I'm enjoying it so far. Only been a week but simple to follow. Need to sort my knees first from aching first
★★★★★
Nick Bromilow
Great variability while still focusing on the main movement pattern. Perfect accessory work, nice volume and inclusion of relevant mobility. Only criticism would be a little more detail e.g. how long to pause for in pause squats, maybe some scaling options etc. Loving it so far.
★★★★★
Jack Cartwright
Very good volume wide, able to fit around other CrossFit training
★★★★★
Chloe Rockett
The plan is easy to follow and doesn't take too much time. I like that it's not just squats every day and I can even do my regular crossfit workouts without feeling sore.
★★★★★
Maibrit Lucassen
Its a good plan, but i cant find any rest time between sets. It would be good to state that in the plan for the day! Other than that i love it so fare!
★★★★★
Mikkel Hoel
So far, after completing the first week of the squat program I feel good. It’s nice to complete the first week and not be broken or struggling to walk like I have on other programs. It’s ensured that each session I did I was able to stick to my percentages and maintain strong movement patterns. Instead of being sore and tired and loosing technique while trying to compete a rep or lift. Looking forward to the next week and seeing what progress I can make.
★★★★★
Mike Bourne
My experience has been very good, it has been hard but i have enjoyed a lot and i’m also felling very well. As an athlete, because I practice bmx racing it’s been very helpful.
★★★★★
Melissa Vargas
Just finished week 1 and I'm loving the plan, it's challenging without being overwhelming!
★★★★★
Jonathan Dulson
So far the squat program has been amazing. It is a perfect balance. There a tough sessions followed by various mobility flows and rest days. Im excited to finish it out and hopefully hit that PB. I would highly recommend.
★★★★★
Noah Locke
Awesome plan so far!
★★★★★
Ricky Tanaga
"different exercises than I am used to. it's cool to be challenged on mobility, strength and technique. I usually never take rest days, so it's nice to try. 😄"
★★★★★
Camilla ingstrup Panduro
So far so good. Hard work but not too long so it isn’t over exerting. Also the programme and videos are key as I’m constantly learning new mobility movements.
★★★★★
Curtis Bateson
So far so good, simple to understand, and not over the top (so far). Glad it has rest days and auxiliary work to break it up.
★★★★★
Troy Andrich
It feels amazing to be on a squat program where its so simply laid out for me to follow. And the program doesn't clash or make my body super fatigue to where I can't do my normal training on top of the program. I do kind of wish the program provided a full warm up routine for squatting though.
★★★★★
Joel Nathan Collett
"So far so good ! I hope i'll be able to PR my Backsquat at the end of the plan Thank you for your support keep up the good work"
★★★★★
Sinucellu
Have absolutely loves the firat week of the aquat program. Lost the vast majority of my strength/conditioing/mobility after getting sick 4 years ago, and have just recently been able to get back into fitness, and it seems to be helping a ton. This program seems to have just the right amount of work each day, even though it may not look like, to still hurt the next day, but not too much from being able to complete the daily workouts in order. My only suggestions would be to potentially add a few daily movement specific warmup movements and stretches, and specify break timings, to keep everyone roughly on the exact same path! Great work so far though, and looking forward to the second week!
★★★★★
Jason Moore
"Great however the percentage of still leg DL off your clean was not mentioned until the second time doing it. I would recommend clarifying that initially as well as as explaining RPE. There are also many words spelled wrong. Not tot be picky but on a professional site, I feel it’s important. "
★★★★★
David Stone
Good first week - I think it will get tougher as we go - I hope it does as I am really looking to get stronger legs!
★★★★★
Roman Chausse
Small sessions per day, combination with Comptrain program going well so far
★★★★★
Hessel Bakx
"A well rounded program made up of both lifting and mobility drills. Just when you get sore you have a rest day and some stretching. Eventually the soreness is gone and the fun starts. *For those not use to higher rep sets (5+) you may want to add a 50% set prior to the first 70% sets."
★★★★★
Bob Ferguson
It has really shown me how little mobility I have in my lower body. I can already feel myself being more upright deep into the squat.
★★★★★
Richard Fairie
the course is good but you shouldn't count rest days as part of the plan so the course is really a 40 days of training, we are just getting maybe 30 days of training and when I bought it I send a DM with 2 simple questions that I never got answer to
★★★★★
Raydel Horta
"It feels great and I have a lot of power in my legs every session! I would love to get some vetter descriptions of how I should think about the percentage in goodmornings, stiffed leg deadlift and some other stuff. Just to be 100% sure that I do it right. But Im not stupid so I can think by myself. Im happy so far :)"
★★★★★
Rickard Roos
I did crossfit for for 5 years and loved every minute of it. Always been an athlete and it was right up my alley. Literally had to google both snatch and clean and jerk before doing my first crossfit open in 2011. From there weightlifting quickly became my favourite part of crossfit. Last couple years of crossfit even sign up and competed in a couple of weightlifting comps. At my peak went 6 for 6 with 110/130 at 85kg class. Then I became a father and with in 4 years had three little ones looking up to me! Absolutely loving being a dad! With that said though gym time quickly went to the back burner and before I knew it I was going months without working out. I have a very good setup in the basement all decked out and it wasn’t getting used either. Tried programming for myself and also tried Street Parking (Loved it and would definitely recommend it but for me it didn’t pan out). In summary I couldn’t find something I was able to commit too. This program even though only a week in I already know its different! Weightlifting was always my favourite part of crossfit and this is why I feel I will be able to keep it going. It feels good to have some heavy weight on my shoulders again and breaking a sweat without traditional cardio haha. Thank you! I have been following you on social media for a while now and only wish I tried this earlier! Keep up the great work!
★★★★★
PJ Shea
"I‘m really happy with the plan by now. The only think is, pause time between sets and maybe a scaled version for some practises. But the rest is great af! "
★★★★★
Chris Fredersdorf
"Great so far. Surprised with the volume level and how hard some sessions feel, but already feeling better. A nice addition would be to have some suggested rest times between sets."
★★★★★
Jorge Marques
"I love the the 40day squat plan so far! Day1 was really hard starting with the 70% for a 6x8 but felt way stronger leading into the 6x6 65/70/75/75/70/65%. Very much looking forward to the pause back squat coming. Love you my bro Sonny✊🏾"
★★★★★
Tommy Rapana
Only completed the first week, I actually found it harder than many other squat programmes I’ve tried but I feel already confident that I’m going to nail 2020 pr lift and start getting back to where I want.
★★★★★
Chris Bird
Good and challenging program. The explanation on some steps could be clearer. Like, what do I do when it says "increase".
★★★★★
Tobias Palmgreb
The plan is easy to work with. The tasks assigned are adaptable to anyone and it’s so easy to fit into a busy schedule. Sonny and his team have done an amazing job of creating an online community that is so supportive that I instantly felt as if I were connecting to people in my home box.
★★★★★
Emily Bergeron
Really enjoying this program, simple, easy to follow. Its not over complicated with crazy exercises.
★★★★★
Shannon Downs
"Brilliant plan, awesome videos! Well executed plan with great content and easy to understand and follow instructions."
★★★★★
Eliel Wallace
Great variety and challenge!
★★★★★
Aaron Perry
Good. Simple and easy to follow but the squat demo video could do with a 45 degree or side on view. It only has front on and thats not the best angle. Could also do with an introduction to the programme explaining to people that they'll be working off percentages, what that means and explaining that they'll need to find a one rep max on certain exercises prior to starting. Good programme overall though, looking forward to completing it.
★★★★★
Ross
One week into the 40 day squat plan - feeling stronger everyday. Can’t wait to smash some PB’s!
★★★★★
Bethany McNab
Hard but definitely feel stronger already. Much better having a proper structure to my training than just doing what i feel like doing on the day. The mobility and core accessory work is also helping
★★★★★
James Paton
"Doing well We are a bit nervous about our upcoming 80% back squat Otherwise doing well and continuing our Crossfit metcon training as well. "
★★★★★
David Stone
So far so good. I find the program a bit light, especially if you’re only doing this. I’m doing it in addition to some other work (no strength) so for me it’s great.
★★★★★
Jim De Paoli
Easy to understand and follow plus felt the benefits of it the next day. It's exactly what I've been looking for
★★★★★
Mark Hounslow
Love that there is a mixture of mobility, squats and other exercises to help with strengthening your squat. The videos and program are easy to follow.
★★★★★
Jessie Rogers
Easy to perform at home with minimal equipment during lockdown. Everything is worked out and planned with technique videos for pointers. Sensibly laid out program that i incorporate into mine. Just substitute the leg exercises. Volume is not excessive and i feel recovered enough for the next session
★★★★★
Ian Hutchinson
After hurting my back and then going into lockdown, i hadn’t done any squats with a barbell for months. I finally purchased a barbell so I could could get back to strength training but wanted a plan to follow. So far the squat plan has been great, easy to follow and using movements I haven’t done before. Looking forward to getting strength back in my legs after so long off proper training. .
★★★★★
Joanna Cox
So much fun! I just got a squat rack and need to get my legs strong again, I already feel like the program is working.enough for the next session
★★★★★
Ella Beard
Intense top program I like it very much I can't wait to complete it and test myself with my PB thanks Sonny you are the best
★★★★★
Di Geronimo Marco
"Squat program has been amazing so far and im loving everything about it. #GetOut!"
★★★★★
Omar Morales
Currently on 9 days into the programme, the loading seems very well thought and especially the accessory exercises. Accessory exercises are often neglected by other programmes, especially mobility which is often hard to convey unless in a one-to-one scenario. All good so far.
★★★★★
Ian Hoskings
"Great so far! logging on every time was a little annoying. little confused about the % of max on some items. maybe just more description of what to do and maybe some explanation of why we are doing what we do."
★★★★★
Andrew e Long
I have been doing 1 day per week on top of my usual training program (2 if it’s a mobility day), and I have been loving how seamlessly it fits with my training. It is easy to follow and the videos are a great help.
★★★★★
Jessica Yannakis
I have always struggled with squats from an old back injury. This program is reaply helping me build my confidence and my strength! Thankyou
★★★★★
Cara Weller
A week in so far and the squat program seems really good, just a few teething issues with the pages a couple of times, but nothing a refresh doesn’t sort out.
★★★★★
James Crampton
Really enjoying the training and the plan is straightforward to follow.
★★★★★
James John
"Easy to follow work sets. Workload not excessive & allows me to continue with conditioning work outside the plan. Happy that hip mobility is included. Wasn't clear description at start that days are consecutive so I was leaving a day between each session."
★★★★★
Joel Andrew
Achievable first week and great to see a good focus on hip mobility. I have tried Smolov which was not achievable so I am hoping this program will give me the results I have been trying to get for a long time!
★★★★★
Fiona Macfarlane
I like the fact I can fit it in around other training and i am not sticking exactly to the days as programmed. If I do squats as part of my box’s programming I just pick it up the following day.
★★★★★
Rjj
Brilliant so far. I’m combining it with track cycling training and it’s working very well!
★★★★★
Lowri Thomas
Love the structure and % work. The mobility flows are really helpful because I know I should do them but usually don’t delicate enough time 🤦♀️😂
★★★★★
Josie Winfield
Greatso far, easy to follow training plan 👍🏽
★★★★★
Dan Moon
Im enjoying the variety in the program from strength to mobility & even the rest days . It feels like a professional program with consistency and accountability the main focus , rather than a bro science ,full guns blazing balls to the wall program .
★★★★★
Simon Harris
"Good plan, although It’s pretty basic. There’s no mention on rest time or tempo. On the mobility day it would be Nice to have a full video of the session, so I can work through it “together” with you and no pause in between because i have to click the seperate video’s. My last remark is about the website. It’s not quick and easy to get your plan. You have to go true the “whole” site, maybe app- to personalize easier. "
★★★★★
Dimion Haurat
Great plan. I found there was a lack of explanation around rest periods between working sets, or any working time in general. It just gives the exercises and you go at it. Works for experienced lifters who know about rest / recovery timing, but new lifters need more structure. Also seems silly but it didn’t explicitly state the 40 day plan should be run every day. A lot of the other plans like strength series have 3 sessions a week. Once I started completing each day I then saw the ‘rest’ days. A one liner explaining these little key points would just make it so much easier to jump straight into.
★★★★★
Chris love
Good plan, Despite I’m in the first week.. I can start to feel an improvement in my squat‘s strength and form
★★★★★
Marvin Jose Sanchez
First week has been great, using it along side normal CrossFit and it is fitting in well.
★★★★★
Ryan Tansley
Really enjoying the squat routine so far, coming back from long term knee injury I like the fact that it’s scaled and also quiet varied so I don’t get a bored like usual in the weights room.
★★★★★
Jonny Warke
Feels good so far, well balanced between volume and weight to move.
★★★★★
Si Thompson
It has been good so far. I feel like the volume is at the right level for my body to build adaptation as I start moving up in percentages. Definitely going to look into the strength series as soon as this cycle is complete.
★★★★★
Mark Conway
Its a lot of volume for my lower back, but i love it and the Training fits perfectly into my normal program.. thanks for the help !
★★★★★
Lion Striedieck
The plan is challenging but do-able. I like that there is more than just squatting, accessory work, mobility and core/midline strength work makes me believe this program is going to be quality but more importantly it’s going to work.
★★★★★
Jerod Patterson
Very good so far. Not too much volume so I’ve been able to complete it around CrossFit training. But feels great!
★★★★★
Cole Hawkins
The program has been great. My training had been inconsistent, and the squat program let me get back into training with a clear focus. I struggled to get back to my previous maxes. So I shaved a little off and started the program with those numbers in mind. Finished the program with an increase to my front squat of 25kg and back squat of 30kg.
★★★★★
Kgomotso Sebakwane
I’ve been doing the program for one week so far. It’s been a lot more volume than I’m used too but it’s a nice supplement to CrossFit since it focuses on two different lifts a day. Excited to see how i will be by the end of it!
★★★★★
Alex P
Really enjoyed it so far, but feel like could use a warm up on each day
★★★★★
Andy Farndon
"One week into the Squat Program and I'm really enjoying the virtual coaching style. The program not only focuses on lower body strength, but also back, lats, abs and mobility... all things that are generally good for improving Olympic lifts. The little videos alongside the workouts of the day are helpful too. The sets and reps of each exercise are challenging but reasonable. I have an Olympic and Power Lifting background, but I can definitely feel that this program will help me increase my 1RM squat. I think it's important to note that this particular Squat Program isn't for beginners, as you should already know your 1RM and already have good form when squatting and deadlifting, for example, to avoid injury."
★★★★★
Adeline Garver
Pretty heavy numbers straight in but feeling positive (I may regret that after 80% pause squats!!).
★★★★★
Andrew Carron
I've done some programmes in the past but they seem to be quite repetitive. I've really enjoyed my first week on your programme as it has been quite varied with different movements not solely back squats. It's been good getting involved in some mobility too as it's something that I never do.
★★★★★
Jayne
"Currently one week into the program! Really enjoying the programming, a good blend between the volume and the intensity, feeling strong and positive going into week 2 💪"
★★★★★
Joe Crichard
Been good so far, good amount of volume with days for mobility is handy
★★★★★
Ryan Stewart
The plan is great, tough but that’s to be expected. Looking forward to seeing the end results.
★★★★★
Peter Gillespie
Plan is layed out accordingly where it pushed you but not to the point where I want to give up.. Sending it!
★★★★★
Will Dennis
You want only the best? Don’t want to go through all the different squat plans out there and maybe end up with injury anyway? This is just that. Well thought through, only the best of the best from a coach who has tried it all, the gold from every squat plan. Condensed to a squat routine that actually gives results. And without you having to go through a injury and learn the hard way. Follow the plan And you’ll get the results you want. Trust, and above all, ENJOY the process! And this is the best process out there.
★★★★★
Jeremy Jacobson
It’s been really good. Everyday feeling like I’ve worked hard and keeping my mobility up so my snatch and clean isn’t taken any loss.
★★★★★
Toby Gray
Has been absolutely enjoyable and the plan has been very well planned out with exercises selections , mobility and recovery etc
★★★★★
Ethan Mervyn
Easy to add on to my current training. Love the variation and the programmed mobility...I wouldn't do it otherwise!
★★★★★
Samantha Kirk
It’s been an awesome start. Great way to supplement the CrossFit training I’m already doing without going overboard.
★★★★★
Dallas Koen
So far it feels nicely balanced, I feel like the lighter days gives me enough time to recover for a heavier lift. I also like the mobility(flows) that are thrown in. The only thing I would say just because it’s a pet peeve, there are a few words here and there that are misspelled to correct them please!
★★★★★
Phebe Chang
Enlightning, thought it would only be a lot of squatting but it isnt, which is great. Have had some small knee pain, so unsure how I will proceed with the plan though.
★★★★★
Daniel Storbacka
It's been great so far. Really like the mobility and accessory work that's paired with the heavy squat series.
★★★★★
Lianne
Love it, I’m only one week in and already I feel my squat technique is better and I’m getting deeper into the squat too!
★★★★★
Yvonne Flynn
Program is good, the website is a little annoying it keeps logging me out.
★★★★★
Thomas Hart
Recovering from a broken foot and this program feels amazing for rehab and mobility that I lost during recovery, excited to keep doing it
★★★★★
Jacob Eastland
Week 1 finished today, feeling so much stronger at my weakest exercise already! Good craic too
★★★★★
Michael McCann
I got to a point with my own training that wasn’t sure how I could progress and with all the plans I am doing with Sonny I feel much more confident in progressing with a structured plan .
★★★★★
Nicola Buchan
At first when I saw the program I was a bit scared. I don't usually do a lot of reps. After the first week, the weights are feeling lighter. I look forward to the next few weeks of training and eager to see the results!
★★★★★
Bryan Thomas
Thoroughly enjoyable and is continually boosting my confidence with the lifts.
★★★★★
Anna Scullion
Lower volume so stress free with 2 main exercises a day but this allows you to really focus on the movement and give maximum intensity . You really feel this after and it’s still varied even though it’s squat based with harder and easier days
★★★★★
Nathan king
Great so far, as silly as it sounds it doesnt just involve only squatting it includes accessories and extra mobility work. Positionally this has helped me improve my squat immensely.
★★★★★
Eric Towns
Yes sonny, hope everything is going well. I just completed my first week and loved it. The volume and weight allows you to ease into the 40 days. There are only two things that I would include to improve and give your program an edge. The first would be to include rest times between working sets in the workout description for the day, espicially for beginner lifters you are unsure of the details. The second thing would be a bit more detailed warm-up, to prime the body for the heavy sets. Thats my 2 cents hope it helps. I will continue to support you in the future. Good luck with the gainzzzz
★★★★★
Eckhard Potgieter
"This is by far the best programme I have been working through. The days are nice and simple - nothing is over complicated! Everything is explained well and videos for every movement to guide you. Not only am I getting stronger my mobility has significantly improved also! The only thing I would say to give this 5* is an app! That would be awesome!! I already have recommended this programme to all my lifting friends!"
★★★★★
Helen Brown
"So far so good - a bit surprised by the set up, then I mean each day is simple so far 1 or 2 excersises and some mobility. But I like it and trust in the plan. on the side to this I am also doing the mobility manual - same quality there thank you"
★★★★★
Gisli Hjartarson
Love the progression from easy to harder and so on. I used to always just try and lift as heavy as I could every session (5x5) but using the percentages I have found that my lifts are better and I am confident in my stability while still getting a good session done.
★★★★★
Philip Murphy
I've done different squat programs in the past and what I really like about this is that works both front and back squat. Also love the accessory work and the mobility component.
★★★★★
Rafaela Alves
Good supplementary squat work
★★★★★
Holly Spain
Straight into some big lifts which I loved. And the diversity of core and deadlift work added in mot the first week really makes me feel like I’m actually going to get stronger!
★★★★★
Jamie Smith
"simple to follow program well explained video tutorial"
★★★★★
Shoun Piper
Loving the program, feeling stronger all ready
★★★★★
Kalin Paewa
The program has been easy to follow and very straightforward exercises. Nothing fancy or complicated. For me this is great. Thank you!
★★★★★
Kris Martin
The squat plan has been great. Making more confident day by day after the long time of. The plan is tough but not impossible
★★★★★
Jack Duncan
Super straight forward to work through. The videos for each exercise are perfect! Especially for people who may be new to training!
★★★★★
Megan Symons
Detailed daily plan with clear purposes for each workout taking under an hour each day.
★★★★★
Craig McGinnis
Love the layout of the plan combining heavy sets and mobility. Enjoyed first week. Feeling stronger already. My squat has plateaued and it was something I wanted to improve on. Now has been the perfect time to give it more attention
★★★★★
Catherine McBride
Great guidance in movements! Like the mix of mobility and strength.
★★★★★
Maja Mäkiranta
Really easy to follow. The exerciseS are varied and the inclusion of hip mobility work was a nice surprise as always something I would choose to skip if doing my own thing. Already feel smoother on my squats and looking forward to the results
★★★★★
Colin Hinge
It is very interesting the fact that it includes not only squats but mobility, plyometry and streching. .. Very recommended
★★★★★
Pablo Marí Lillo
I love this program. I'm using to get my squat strength back after 6 weeks of basically not working out at all. I can feel my leg strength slowly coming back. Its really well balanced too. Its not overwhelming to do this along with my crossfit workouts during the week. I've just had to drop some of the percents a little bit but I can see them going up a little bit each week.
★★★★★
Meghan Wilkins
So far, so good. Looking forward to seeing the results!
★★★★★
Michael Turick
Having not done any heavy squats for about 8 weeks and unable to continue my snatch program i got a squat rack and decided to go for the squat program. I started by testing my 1rm front and back squat instead of guessing . After tge first week im really rmenjoying how different it is with the variations everyday working core and mobility not just the squats like other programs. It definitely keeps it more interesting . Cant wait to see the results .
★★★★★
Robert Leese
Has been really good, challenging but enjoyable. The extra flows and other movements definitely separate this programme from others I have followed!!
★★★★★
Alex Day
Great plan. Easy to follow with text and video instructions. Only a week in but positive and looking forward to getting some PBS!
★★★★★
Adam Whitty
Loving it, easily manageable and can carry on with other training around it
★★★★★
Will Prentice
Challenging but sustainable. I can wake up the next morning after a challenging session and feel sore but still capable of training to the same standard
★★★★★
Tiernan Purkess
"It’s seems well thought through. And given what Sonny explains about it, “condensed squat from strength plan” and his experience; I fully trust it. I would want more info on how and if to incorporate it into other training, IF THATS THE BEST OPTION. Sonny sed no other strength training, but CrossFit is ok. So when do I throw that in, an what sort of training is recommended. But I want the full benefit of the program, so some info on that. Either: “throw in a metcon here...” or: “Best results is if you...” And I really like the info before a workout day. For instance “get comfortable in the squat”, and “don’t do to much of this or that before. "
★★★★★
Jeremy Jacobson
It’s tough especially right after the quaratine when I squated max 150kgs. Percentages are a bit too big for me especially in pause squats but... will do it similar anyway:)
★★★★★
Bartek Lipka
Just finished the beginner plan and doing the sqaut program now. Love the programs so far.. had alot of PB with your programs so far. Thnx for that🙏
★★★★★
Maarten Schelfhout
Easy to follow and very effective
★★★★★
Mathew Gonsolves
It has been challenging but accomplishable. I have enjoyed the mobility aspect that has been incorporated into the programming
★★★★★
Jason Goodwin
The DOMs after the first day were unreal, but I can see the benefit of the volume already, dreading the pause squats.
★★★★★
Bill Hefford
I completed my first week of training with the squat worksheet. she is really amazing. the material is complete and easy to understand. I am very satisfied with the product and the service offered by the entire team.
★★★★★
Paulo Cysneiros de Oliveira Neto
The first week has been a great insight into the core movements of the plan. It puts together a range of exercises I wouldn't have considered putting in on my own. I'm excited to keep going and improving my squat.
★★★★★
Antonia Moran
I’ve always seemed to never really train legs very well. But I am loving the program so far. Already feel such good increase in strength and mobility!
★★★★★
Gareth Rawlinson
I’m on day 8, and it’s brilliant. The combination of strength, plyometrics, is awesome, legs already feeling stronger and the added mobility, for both hips and ankles, and then shoulders and wrists for the front rack is brilliant. Bring on day 40 to smash my PB
★★★★★
Izaak Timms
Very challenging, but enjoyable.
★★★★★
Daniel Freeman
The plan is tough and challenging, hasn’t been a day that I haven’t been challenged
★★★★★
Jeremy Ostrander
★★★★★ (245+ Reviews)
Grow your legs, Hit a Squat PB and Improve All Elements Of Your Lifting. 100% Guaranteed.