Program·20 workouts

Sentinel

A squat specialization cycle. Five weeks of accumulation at 80% across back and front squat — reps climbing two to six — then an intensification ladder (85 → 90 → 95 → 100%) into a fresh one-rep-ma...

by @fiz16 followersPublished Jun 2026
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Workouts
Workouts
01 WEIGHT
Heavy Doubles
Week 1 of the accumulation block. Six sets of two back squats at 80% of your ...
Sets
strengthsquatbarbell
intermediate
02 WEIGHT
Front-Rack Doubles
Week 1 front-squat day. Six sets of two at 80% — the front rack exposes every...
Sets
strengthsquatbarbell
intermediate
03 WEIGHT
Heavy Doubles II
Week 1, second back-squat exposure. Six sets of two at 80%. Match Day 1's bar...
Sets
strengthsquatbarbell
intermediate
04 WEIGHT
Heavy Triples
Week 2. Reps climb to three — six sets of three back squats at 80%. Load hold...
Sets
strengthsquatbarbell
intermediate
05 WEIGHT
Front-Rack Triples
Week 2 front-squat day. Six sets of three at 80%. The extra rep is where fron...
Sets
strengthsquatbarbell
intermediate
06 WEIGHT
Heavy Triples II
Week 2, second back-squat exposure. Six sets of three at 80%. Eighteen qualit...
Sets
strengthsquatbarbell
intermediate
+ 14 more workouts in Fiz
Program: Sentinel by Fiz. A squat specialization cycle. Five weeks of accumulation at 80% across back and front squat — reps climbing two to six — then an intensification ladder (85 → 90 → 95 → 100%) into a fresh one-rep-max test. Three sessions a week. Bring a number, leave with a bigger one. 20 workouts, 0 likes, 0 saves.