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💥 Progressive Overload: Back Squat APRE 6!

Watch the weights climb! I hit the target RPE 6-7 perfectly on the APRE 6 back squat sets today, making continuous progress.

The sets were: 10 reps at 130 lbs, 8 reps at 155 lbs, and then six reps each at 170, 195, 205, and finally finishing strong at 220 lbs! Loving this system for building strength. #BackSquat #APRE #Powerlifting #LegDay #StrengthTraining

2025/12/9 Edited to

Progressive overload is a cornerstone principle in strength training, especially when aiming to improve your back squat. The APRE (Auto-Regulated Progressive Resistance Exercise) 6 system uses specific rep targets and RPE (Rate of Perceived Exertion) to adjust training loads intelligently. This approach helps lifters avoid plateaus by progressively increasing the weight based on performance and perceived effort rather than fixed increments. In APRE 6, exercises like back squats are structured with multiple sets at varying reps and weights, typically ending with a heavy set aimed at an RPE between 6-7, which means the set is challenging but manageable without maximal exhaustion. This method ensures that you are pushing your limits safely, promoting muscle adaptation and strength gains. The key to success with APRE is monitoring your RPE accurately during lifts, allowing weight adjustments that factor in daily fluctuations in strength and fatigue. For example, progressing from 130 lbs for 10 reps to a solid 220 lbs for 6 reps, as demonstrated, reflects consistent strength improvements. Including back squats in training days focused on strengthening legs improves not only muscle mass but also stability, powerlifting performance, and overall athleticism. Combining this with proper recovery, nutrition, and technique ensures that the progressive overload via APRE methods will maximize results without overtraining. For those interested in maximizing their leg day workouts with efficient strength training, incorporating APRE 6 protocols into your back squat routine can offer a practical, data-driven way to achieve continuous progression. Additionally, tracking progress and adjusting loads based on RPE helps lifters prevent injuries and build sustainable strength over time.

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There are SO MANY ways to progressively overload!

Using more and heavier weight is ONE way, BUT it’s NOT the only way! In fact, eventually you will need to vary the exercise, tempo, sets, reps, or add another component such as balance or mobility because just adding more and more weight isn’t sustainable. Muscular growth happens when the mu

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A woman in a gray sports bra and leggings takes a mirror selfie in a gym, with text overlaying "LEG DAY ROUTINE only 4 exercises." Gym equipment is visible in the background.

A woman performs hip thrusts with a barbell loaded with weights, targeting gluteus maximus, medius, and hamstrings. The exercise is listed as "hip thrusts 4 x 6-8."

A woman performs squats on a squat machine, targeting glute med, max, minimus, quadriceps, and hamstrings. The workout specifies "squat machine 4 x 8-10."

YOUR NEXT LEG WORKOUT 🤭🌸

After years of training and trial and error, I’ve found that sticking to 4-6 exercises (with 2-3 of those being heavier, compound movements) and focusing on implementing progressive overload methods is the key to progressing over time! 📈 Usually, I stick to the following when structuring a glute

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