# The Squat Plug Program

Squat focused program to help plug your leg weakness.

[Matt Vena](https://www.boostcamp.app/coaches/matt-vena)· Jan 2026

101 athletes running this program

## Overview

**Length:** 14 weeks  
**Days / week:** 3 days  
**Level:** Intermediate, Advanced  
**Goal:** Strength  
**Equipment:** Garage Gym  
**Session length:** 45 min

This program is a heavy squat focused program, meant for those who are focused on this lift. While you can do upper body work around it, make sure any other lower body work is minimized.

## Who it's for

- Athletes at the Intermediate–Advanced level  
- Athletes focused on maximal strength  
- Athletes who can train 3 days per week  
- Athletes who train in a garage gym (barbell, rack, and basic free weights)

## Muscle engagement

| Muscle Group | Engagement |
| ------------ | ----------- |
| Front        | 25%        |
| Back         | 25%        |
| Quadriceps   | 25%        |
| Glutes       | 25%        |
| Hamstrings   | 25%        |
| Adductors    | 12.5%      |
| Abs          | 12.5%      |

## Week 1 Workouts

### Day 1

| # | Exercise            | Sets | Reps     | Load |
|---|---------------------|------|----------|------|
| 1 | Squat (Barbell)     | 3    | 2 reps   | 78%  |
| 2 | Squat (Paused)      | 3    | 2 reps   | 73%*  |

\* 1RM of Squat (Barbell)

### Day 2

| # | Exercise                     | Sets | Reps     | Load |
|---|------------------------------|------|----------|------|
| 1 | Squat (Barbell)              | 3    | 4 reps   | 73%  |
| 2 | Tempo Squat (Barbell)        | 3    | 2 reps   | 69%*  |

\* 1RM of Squat (Barbell)

### Day 3

| # | Exercise            | Sets | Reps     | Load |
|---|---------------------|------|----------|------|
| 1 | Squat (Barbell)     | 3    | 6 reps   | 68%  |

Weeks 2–14 are in the app.

Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.

## The coach

[Matt Vena](https://www.boostcamp.app/coaches/matt-vena)

Champion Powerlifter, Coach, YouTuber (110K+ Subs)

Matt Vena is a Canadian powerlifting champion and coach. He runs a popular YouTube channel with over 115,000 subscribers where he talks about powerlifting programming, fitness advice, and human anatomy.

## Common questions

### Is The Squat Plug Program free?

The Squat Plug Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 14 weeks with auto-progression and coaching notes included.

### What equipment do I need?

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.

### How long are the workouts?

Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.

### How many days per week?

The Squat Plug Program is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.

### How long is the full program?

The program runs for 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.

### Where do I access this program?

The Squat Plug Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.