Squat program — leg training with no equipment

The bodyweight squat is the foundation of leg strength — and one of the few exercises you can do anywhere. SmartReps guides you from your first reps to a hundred and beyond, cycle by cycle.

Start training in SmartReps →

How the training works

1. Max test — do as many squats as you can. The result sets your starting point.
2. Training cycle — 6 training days with sets, reps and rest times (60–120 s).
3. Retest — after the cycle you test again and move up a level.
4. Progression — cycles raise the volume up to 150+ squats per set.

Cycles matched to your level

Your test	Cycle	Estimated time
1–20 squats	starter level	2–3 weeks
21–40 squats	level 2	2–3 weeks
41–80 squats	levels 3–4	2–4 weeks
81–125 squats	levels 5–6	2–4 weeks
126+ squats	advanced cycles	2–4 weeks

Why use the app

• Automatic cycle selection after your max test
• Rest timer with countdown and automatic next set
• Stats and records — max charts, activity calendar
• Pairs with the push-up and pull-up programs — a full-body plan
• Works offline, no account and no equipment needed

Common questions

Do bodyweight squats actually work? Yes — high-rep bodyweight training builds endurance, base strength and healthy knees with proper form.

How many times a week? 6 short training days per cycle — sessions take just a few minutes.

Is the program free? Yes, all squat cycles are free.

Open SmartReps and take the test →