Why This Program Works
If you’re reading this, you want one thing: a 495 lbs squat.
This isn’t a “fun” workout or a casual leg day routine. This is a 12-week, laser-focused program for experienced lifters willing to push their body, mind, and recovery to the limit.
If you follow every detail training, recovery, nutrition you’ll put yourself in position to squat 495 lbs. If you cut corners, you’ll fail.
Program Overview
Duration: 12 weeks
Goal: 495 lb squat one-rep max
Level: Advanced Lifters Only / 405lbs for 2-3 Clean Reps
Commitment Checklist:
- Mindset: Relentless. Miss nothing.
- Sleep: 8+ hours every night
- Protein: 1g per pound of bodyweight daily
- Form: Every rep at legal depth—hamstring parallel to floor
Execution Rules
- Form First – No half squats. If your hamstrings aren’t parallel to the floor, the rep doesn’t count.
- Working Sets Only – Warm up sets aren’t listed here, but they’re mandatory.
- Minimal Extra Volume – Your legs will be destroyed post-session. Avoid heavy accessory work that could impair recovery.
- Missed Reps? Redo the Week – Even one missed rep means finishing the week, then repeating it until you hit every prescribed rep.
The 12-Week Structure
(Full downloadable PDF workout plan available at the end)
Phase 1 (Weeks 1–4) Base Building
- High volume, moderate intensity
- Focus on perfect technique and building work capacity
Phase 2 (Weeks 5–8) Intensity Ramping
- Reduced volume, heavier weights
- Increased rest periods for maximal output
Phase 3 (Weeks 9–12) Peaking
- Low volume, high intensity
- Designed to prime your nervous system for a new PR attempt
Pro Tips for Success
- Track Everything – Record every set, rep, and weight.
- Film Your Lifts – Correct form issues early before they derail progress.
- Eat for Performance – Prioritize calorie-dense, nutrient-rich foods.
- Recover Like It’s Your Job – Sleep, hydration, and stress management matter as much as the training.
Common Mistakes That Kill Progress
- Ego Lifting – Going heavier than prescribed and breaking form.
- Neglecting Recovery – Overtraining without adequate rest will stall you.
- Skipping Mobility – Tight hips and ankles will limit squat depth
Final Word
A 495 squat isn’t just a number it’s the result of disciplined training, flawless form, and unwavering commitment for 12 straight weeks. Most lifters won’t stick it out. If you do, you’ll stand up with 495 lbs on your back and know you earned it.
P.S. Some of My Personal Equipment
All round: No-Bull
Platformer Shoe: ADI Powers
Lifting Belt: Inaka Power
Backpack: Built for Athletes