PowerliftingSquat Specialization
A 70-minute advanced squat block for men. Deep squats at five sets of three build maximal strength, paused squats with a two-second hold expose and fix weak positions, box squats add controlled volume, and 360-degree deadlifts plus oblique twists finish the trunk.
Squat Specialization at a glance
- Level
- Advanced
- Duration
- 70 minutes
- Exercises
- 5
- Estimated burn
- ~560 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Core
- Category
- Powerlifting
- Made for
- Men
- Price
- Free
5 exercises in Squat Specialization
- 1Barbell squat to grass5 × 3
- 2Barbell squat with 2 sec hold4 × 6
- 3Barbell box squat3 × 10
- 4Barbell deadlift 360 degrees3 × 10
- 5Standing cable oblique twist3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Squat Specialization
Three minutes of rest on the triples. The paused squat is the important one: two seconds at the bottom with no bouncing tells you exactly where your squat is weak. Run this block for six to eight weeks, then deload before repeating.
Squat Specialization — questions
How long does Squat Specialization take?
About 70 minutes from the first set to the last. The session contains 5 exercises and burns roughly 560 kcal for an average trainee.
What equipment do you need for Squat Specialization?
Barbell and plates. The session is built around Barbell squat to grass, Barbell squat with 2 sec hold, Barbell box squat and more, and every exercise comes with a demo video in the GymiaFit app.
Is Squat Specialization suitable for beginners?
Squat Specialization is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Squat Specialization work?
Quads, Glutes, Core. 5 exercises, starting with Barbell squat to grass, Barbell squat with 2 sec hold, Barbell box squat.
Is Squat Specialization free?
Yes. Squat Specialization is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Squat Specialization into the GymiaFit app — free, no account tricks, no paywall.
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