Mike Cerbus performing a back squat with heavy weights for the Power Monkey Training app.

Build your back squat

download the app. master the technique. reach your goals.
strengthen your foundation

back squat volume

+ 45-60 MIN.

A strong back squat is foundational to many movements in functional fitness, contributing to power, stability, and efficiency across a wide range of exercises and activities.

Putting time and effort into increasing your one rep max back squat will help you gain an advantage in other weightlifting movements, burpees, rowing, running, box jumps, and more.

If you are unsure of where to start, our solution is simple: a structured back squat volume program designed to build the necessary strength and mobility to help strengthen your foundation. No more guesswork or confusion—just clear, actionable steps that will lead you to success.

about the back squat volume builder program

The function of the squat is intended to build awareness, comfort, and strength in one of the most beneficial movements an athlete can perform with the barbell. All squat programs are geared toward the individual through customized mobility and strength assessments. The skill level determines the intensity level of each workout, so the proper volume and intensity is met.

Don't take our word for it

I added 10ks to my initial 3 tempo rep max, going from 120 to 130kg! Can't wait to see the plans you'll release later this year!

Alberto Radaelli

Superb quality - I love both the programming and the app. Each movement within a program has clear video demo and step by step breakdown which allows me to monitor my execution. The app makes for efficient use of time and perfect for anyone who wants to move better.

Bec Leech

Very valuable content! This team is excellent in knowledge and in teaching. These well set up programs are a true gift! Everyone can step in and join in these valuable programs according to their level.

A.V. Wel
Photo of Mike Cerbus setting up for a  heavy back squat in a gym.

meet your coach

mike cerbus

American Open Champion
Pan Am & Olympic Qualification Teams
Five Time National Medalist
Course Director & Lead Programmer, Power Monkey Fitness

take the assessment and

build your personalized Back Squat Plan

Before starting your Back Squat training, you'll complete an assessment that will identify any strength and mobility deficiencies.

Once you are placed in a level, you'll work through proper technique and movement patterns to master your dream skill, injury free.

Turn your weaknesses into strengths.

Sample day of the Back Squat Volume Builder program in the Power Monkey Training app.
features + benefits


Have a question about the Back Squat Volume Builder Program?

Want a coach to review your form?

Reach out to us in the Power Monkey Training app!

Select the chat bubble on the home screen and send your questions to the Power Monkey Fitness team!

Want us to take a look at your current skill level? Want to confirm your completing the movement drill correctly? Send us a photo or video and we can coach you through the movement.

We're committed to helping you reach your goals and that means being accessible to you throughout your training cycle.

Ready to start your training?

programs built by elite athletes

Gymnastics programs designed by Dave Durante and Colin Geraghty. Weightlifting programs built by Mike Cerbus.

semi-individualized programs

Strength and mobility assessments will build a program based on your skill level and attack your weaknesses.

in app chat

Chat with the Power Monkey coaches about your progress, specific movement drills. Send us photos/videos to assess your form!

Phone image of the power monkey training get your movement library. Relaxed hang movement example.
Features + Benefits

Movement VIdeo Library

With over 1200 high-quality instructional videos, we've curated a treasure trove of exercises, techniques, and movements designed to elevate your physical capabilities.

Each video is expertly crafted by our elite Power Monkey coaches and trainers, ensuring clear instructions and demonstrations to guide you every step of the way. With our easy-to-navigate interface, you can quickly find the perfect video to target specific muscle groups, improve flexibility, and enhance your strength.

Increase your one rep max back squat with a Power Monkey coach, accessible anytime, anywhere

download the power monkey training app