> **Secrets to a 300kg Squat from a Former Weightlifter and 800kg Powerlifter** #### **Recommended for:** ✅ Those who want to achieve a 300kg squat ✅ Those who want to understand their training style while working out ✅ Those preparing for competitions or curious about how to measure personal records --- ### **Program Structure** #### **4-Week Curriculum** **[Week 1]** Week 1 is for adapting to squats. Set your 1RM based on your current max and adjust weights accordingly. Maintain RPE 7-8 during training, and if RPE exceeds 8, increase your rest time. **[Week 2]** In week 2, we increase reps and sets for high-volume training to develop muscle hypertrophy and endurance. Think of this week as building your lifting stamina. With more reps and sets, your cardiovascular endurance may also be challenged. If it feels too difficult, you might be exceeding RPE 9, so take longer rest periods to stay below RPE 9! **[Week 3]** Week 3 repeats the same training as week 1 to re-stimulate the neuromuscular system. RPE 7-8 **[Week 4]** Week 4 reduces reps and sets to decrease fatigue. Days 1-3 of week 4 are at RPE 6-7. After day 3, rest for one day before measuring your personal record on day 4. If a 1RM feels too challenging, you can measure your personal record with 5RM, 4RM, 3RM, or any rep scheme not exceeding 5 reps! --- ### **Program Benefits** **[Benefit 1]** "What exercise should I do first at the gym?" Just follow along! A 4-week routine with guidance on exercises, sets, and weight recommendations **[Benefit 2]** "How much weight should I lift?" Automatic weight calculations based on your 1RM **[Benefit 3]** "What percentile am I among men?" Analysis report to check your fitness level --- ### **Coach Introduction** Hello! I'm Coach Yoo-sung, with an 800kg powerlifting total. I trained as a weightlifter from a young age. I've been working with barbells for nearly 20 years, and after transitioning from weightlifting to powerlifting, I increased my total by more than 100kg. After spending a long time handling barbells and considering efficient training methods and personalized lifting styles, I created the program "Path to a 300kg Squat." This program contains my expertise and will definitely help those looking to increase their strength! --- ### **Coach Credentials** 🏅 MuscleSpoon CrossFit Trainer 🏅 Korean Weightlifting Federation Certified Referee Level 3 🏅 WPC/AWPC Certified Referee Level 2 🏅 IPF Korea Certified Referee 🏅 Sports Instructor Bodybuilding Level 2 🏅 CrossFit Level 2 🏆 2022 WPC/AWPC Korea Power Lifting Championship - 1st place in 125kg class (827.5kg total) 🏆 2023 WPC/AWPC Korea Power Lifting Championship - 1st place in 125kg class (830kg total)

Program Roadmap

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Easy-to-follow Video Guides

Unsure about your form? Watch our video guides!

4-Week Training Plan

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We’ll suggest weights using your 1RM.What's 1RM?1RM stands for “One-Repetition Maximum." It reflects the heaviest weight you can lift once, without compromising form.The % shown with the weight is the percentage of your 1RM. For example,

• If your 1RM is 100kg
• "80%" on a set means you should lift 80kg.