Pistol Squat Program

Squat Progression

This is the Squat Progression workout from the Pistol Squat Program plan. It trains Quads and Calves across 6 exercises, and takes roughly 76 to 91 minutes.

You open with Pistol Squat while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Pistol Squat	4 × 6
Assisted Pistol Squat	4 × 6
Jump Squat	4 × 6
Walking Lunge	4 × 6
Lateral Step Up	4 × 6
Calf Raise	3 × 10

Other workouts in this plan

Squat ProgressionPosterior ChainUpper & Core