Welcome to Squatober, the MULTI way!
For four weeks, we're putting the squat front and center. Squatober is the same program we run on the floor at MultiFitness, laid out so you can follow along on your own, anywhere. Whether you're a member who can't make it in or you've never set foot in our gym, you're getting the exact same sessions.
Two sessions a week. Day 1 is hypertrophy: higher reps, pauses, and tempo to build muscle and endurance. Day 2 is strength: heavy back squat work where you test your max 5 and max 3, then retest both so you can see exactly how far you've come.
What's inside:
8 complete sessions with sets, reps, rest times, and a space to log every weight
Squat form fundamentals, common faults, and how to fix them
Warm-ups for every session, plus how to build up to your working set
An exercise glossary with at-home swaps for gym equipment
Recovery guidance on sleep, protein, hydration, and rest
A progress tracker to compare your test and retest numbers
What you'll need: a barbell and squat rack with safeties (best), or dumbbells or kettlebells. You'll also want a bench or box, and a pull-up bar is optional.
Instant PDF download. Print it or follow along on your phone.
Show up, stay consistent, and trust the process. We'll see you at the bottom of the squat. #MFSQUATOBER
Welcome to Squatober, the MULTI way!
For four weeks, we're putting the squat front and center. Squatober is the same program we run on the floor at MultiFitness, laid out so you can follow along on your own, anywhere. Whether you're a member who can't make it in or you've never set foot in our gym, you're getting the exact same sessions.
Two sessions a week. Day 1 is hypertrophy: higher reps, pauses, and tempo to build muscle and endurance. Day 2 is strength: heavy back squat work where you test your max 5 and max 3, then retest both so you can see exactly how far you've come.
What's inside:
8 complete sessions with sets, reps, rest times, and a space to log every weight
Squat form fundamentals, common faults, and how to fix them
Warm-ups for every session, plus how to build up to your working set
An exercise glossary with at-home swaps for gym equipment
Recovery guidance on sleep, protein, hydration, and rest
A progress tracker to compare your test and retest numbers
What you'll need: a barbell and squat rack with safeties (best), or dumbbells or kettlebells. You'll also want a bench or box, and a pull-up bar is optional.
Instant PDF download. Print it or follow along on your phone.
Show up, stay consistent, and trust the process. We'll see you at the bottom of the squat. #MFSQUATOBER