Original starter · 4 weeks
Pistol Squat Path
Two leg sessions a week that progress from box pistols to full pistol squats and shrimp squats while building hamstrings and calves.
4weeks
2days a week
8sessions
119working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 31 | 20 | −35% |
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| Total reps | 326 | 214 | −34% |
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| Reps per set | 10.5 | 10.7 | +2% |
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| Average RPE | 6.9 | 5.9 | −14% |
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Week 1
DAY 1 - MON - Pistol Day
| Exercise | Sets × reps | Effort / load | Rest |
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| Box Pistol Squat · per side, bench height | 4 × 5 | RPE 7 | 1:30 |
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| Rear-Foot-Elevated Split Squat · per side | 3 × 8 | RPE 7 | 1:30 |
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| Single-Leg Hip Thrust · per side | 3 × 10 | RPE 7 | 1:00 |
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| Single-Leg Calf Raise · per side | 3 × 12 | RPE 7 | 1:00 |
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| Hollow Body Hold · seconds | 3 × 20 | RPE 7 | 1:00 |
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DAY 2 - THU - Range and Posterior
| Exercise | Sets × reps | Effort / load | Rest |
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| Cossack Squat · per side | 3 × 6 | RPE 7 | 1:30 |
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| Nordic Curl Negative · hook feet under bench | 3 × 3 | RPE 7.5 | 2:00 |
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| Bodyweight Single-Leg Romanian Deadlift · per side | 3 × 8 | RPE 6.5 | 1:00 |
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| Jump Squat | 3 × 5 | RPE 6 | 1:30 |
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| Wall Sit · seconds | 3 × 30 | RPE 7 | 1:00 |
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Week 2
DAY 1 - MON - Pistol Day
| Exercise | Sets × reps | Effort / load | Rest |
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| Assisted Pistol Squat · per side, hold rings | 4 × 5 | RPE 7.5 | 1:30 |
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| Rear-Foot-Elevated Split Squat · per side | 3 × 10 | RPE 7.5 | 1:30 |
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| Single-Leg Hip Thrust · per side | 3 × 12 | RPE 7.5 | 1:00 |
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| Single-Leg Calf Raise · per side | 3 × 15 | RPE 7.5 | 1:00 |
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| Hollow Body Hold · seconds | 3 × 25 | RPE 7.5 | 1:00 |
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DAY 2 - THU - Range and Posterior
| Exercise | Sets × reps | Effort / load | Rest |
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| Cossack Squat · per side | 3 × 8 | RPE 7.5 | 1:30 |
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| Nordic Curl Negative · hook feet under bench | 3 × 4 | RPE 8 | 2:00 |
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| Bodyweight Single-Leg Romanian Deadlift · per side | 3 × 10 | RPE 7 | 1:00 |
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| Jump Squat | 3 × 6 | RPE 6.5 | 1:30 |
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| Wall Sit · seconds | 3 × 40 | RPE 7.5 | 1:00 |
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Week 3
DAY 1 - MON - Pistol Day
| Exercise | Sets × reps | Effort / load | Rest |
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| Pistol Squat · per side | 5 × 3 | RPE 8 | 2:00 |
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| Rear-Foot-Elevated Split Squat · per side | 4 × 10 | RPE 8 | 1:30 |
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| Single-Leg Hip Thrust · per side | 3 × 15 | RPE 8 | 1:00 |
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| Single-Leg Calf Raise · per side | 4 × 15 | RPE 8 | 1:00 |
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| Hollow Body Hold · seconds | 3 × 30 | RPE 8 | 1:00 |
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DAY 2 - THU - Range and Posterior
| Exercise | Sets × reps | Effort / load | Rest |
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| Shrimp Squat · per side | 4 × 3 | RPE 8 | 1:30 |
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| Nordic Curl Negative · hook feet under bench | 4 × 4 | RPE 8.5 | 2:00 |
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| Bodyweight Single-Leg Romanian Deadlift · per side | 3 × 12 | RPE 7.5 | 1:00 |
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| Jump Squat | 4 × 6 | RPE 7 | 1:30 |
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| Wall Sit · seconds | 3 × 50 | RPE 8 | 1:00 |
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Week 4
DAY 1 - MON - Pistol Day
| Exercise | Sets × reps | Effort / load | Rest |
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| Assisted Pistol Squat · per side, hold rings | 2 × 5 | RPE 6 | 1:30 |
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| Rear-Foot-Elevated Split Squat · per side | 2 × 8 | RPE 6 | 1:30 |
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| Single-Leg Hip Thrust · per side | 2 × 10 | RPE 6 | 1:00 |
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| Single-Leg Calf Raise · per side | 2 × 12 | RPE 6 | 1:00 |
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| Hollow Body Hold · seconds | 2 × 20 | RPE 6 | 1:00 |
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DAY 2 - THU - Range and Posterior
| Exercise | Sets × reps | Effort / load | Rest |
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| Cossack Squat · per side | 2 × 6 | RPE 6 | 1:30 |
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| Nordic Curl Negative · hook feet under bench | 2 × 3 | RPE 6 | 2:00 |
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| Bodyweight Single-Leg Romanian Deadlift · per side | 2 × 8 | RPE 6 | 1:00 |
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| Jump Squat | 2 × 5 | RPE 5 | 1:30 |
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| Wall Sit · seconds | 2 × 30 | RPE 6 | 1:00 |
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