PlanByWeek

Pistol Squat Progression

12 weeks·3 days / wk·pistol squat

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Weeks
12
Sessions
36
Peak week
42 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Advance a step when you hit 6 reps for every set with clean form — not before.

Week-by-week training plan
WkFocusVolume
01Assisted pistol (hold a strap or door frame): 3 repsAssisted pistol (hold a strap or door frame) 3 reps30 sets

  1. Mon

    Oct 5

    pistol squat: Assisted pistol (hold a strap or door frame) (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame)4 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7

  2. Wed

    Oct 7

    pistol squat: Assisted pistol (hold a strap or door frame) (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame)4 × 2RPE 7
    Tibialis raise3 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Oct 9

    pistol squat: Assisted pistol (hold a strap or door frame) (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame)4 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7
02Assisted pistol (hold a strap or door frame): 6 repsAssisted pistol (hold a strap or door frame) 6 reps32 sets
3 sessions

  1. Mon

    Oct 12

    pistol squat: Assisted pistol (hold a strap or door frame) (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame)4 × 6RPE 8
    Cossack squat4 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7

  2. Wed

    Oct 14

    pistol squat: Assisted pistol (hold a strap or door frame) (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame)4 × 5RPE 7
    Tibialis raise4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Oct 16

    pistol squat: Assisted pistol (hold a strap or door frame) (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame)4 × 6RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7
03Box pistol, high box: 3 repsBox pistol, high box 3 reps33 sets
3 sessions

  1. Mon

    Oct 19

    pistol squat: Box pistol, high box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame) (warm-up)2 × 6—
    Box pistol, high box4 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7

  2. Wed

    Oct 21

    pistol squat: Box pistol, high box (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, high box4 × 2RPE 7
    Tibialis raise4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Oct 23

    pistol squat: Box pistol, high box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame) (warm-up)2 × 6—
    Box pistol, high box4 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7
04Deload: Box pistol, high box at 70%Box pistol, high box 6 reps22 sets
3 sessions

  1. Mon

    Oct 26

    pistol squat: Box pistol, high box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame) (warm-up)2 × 6—
    Box pistol, high box2 × 4RPE 8
    Cossack squat2 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7

  2. Wed

    Oct 28

    pistol squat: Box pistol, high box (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, high box2 × 4RPE 7
    Tibialis raise2 × 6–10RPE 7
    Hollow body hold2 × 20–30 sRPE 7

  3. Fri

    Oct 30

    pistol squat: Box pistol, high box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame) (warm-up)2 × 6—
    Box pistol, high box2 × 4RPE 8
    Cossack squat2 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7
05Box pistol, high box: 6 repsBox pistol, high box 6 reps34 sets
3 sessions

  1. Mon

    Nov 2

    pistol squat: Box pistol, high box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame) (warm-up)2 × 6—
    Box pistol, high box5 × 6RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7

  2. Wed

    Nov 4

    pistol squat: Box pistol, high box (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, high box4 × 5RPE 7
    Tibialis raise4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Nov 6

    pistol squat: Box pistol, high box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Assisted pistol (hold a strap or door frame) (warm-up)2 × 6—
    Box pistol, high box4 × 6RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7
06Box pistol, low box: 3 repsBox pistol, low box 3 reps36 sets
3 sessions

  1. Mon

    Nov 9

    pistol squat: Box pistol, low box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, high box (warm-up)2 × 6—
    Box pistol, low box5 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7

  2. Wed

    Nov 11

    pistol squat: Box pistol, low box (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, low box5 × 2RPE 7
    Tibialis raise4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Nov 13

    pistol squat: Box pistol, low box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, high box (warm-up)2 × 6—
    Box pistol, low box5 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7
07Box pistol, low box: 6 repsBox pistol, low box 6 reps37 sets
3 sessions

  1. Mon

    Nov 16

    pistol squat: Box pistol, low box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, high box (warm-up)2 × 6—
    Box pistol, low box5 × 6RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7

  2. Wed

    Nov 18

    pistol squat: Box pistol, low box (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, low box5 × 5RPE 7
    Tibialis raise4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Nov 20

    pistol squat: Box pistol, low box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, high box (warm-up)2 × 6—
    Box pistol, low box5 × 6RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7
08Deload: Slow eccentric pistol to box at 70%Slow eccentric pistol to box 3 reps22 sets
3 sessions

  1. Mon

    Nov 23

    pistol squat: Slow eccentric pistol to box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, low box (warm-up)2 × 6—
    Slow eccentric pistol to box2 × 2RPE 8
    Cossack squat2 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7

  2. Wed

    Nov 25

    pistol squat: Slow eccentric pistol to box (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Slow eccentric pistol to box2 × 2RPE 7
    Tibialis raise2 × 6–10RPE 7
    Hollow body hold2 × 20–30 sRPE 7

  3. Fri

    Nov 27

    pistol squat: Slow eccentric pistol to box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, low box (warm-up)2 × 6—
    Slow eccentric pistol to box2 × 2RPE 8
    Cossack squat2 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7
09Slow eccentric pistol to box: 3 repsSlow eccentric pistol to box 3 reps39 sets
3 sessions

  1. Mon

    Nov 30

    pistol squat: Slow eccentric pistol to box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, low box (warm-up)2 × 6—
    Slow eccentric pistol to box5 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7

  2. Wed

    Dec 2

    pistol squat: Slow eccentric pistol to box (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Slow eccentric pistol to box5 × 2RPE 7
    Tibialis raise4 × 6–10RPE 7
    Hollow body hold4 × 20–30 sRPE 7

  3. Fri

    Dec 4

    pistol squat: Slow eccentric pistol to box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, low box (warm-up)2 × 6—
    Slow eccentric pistol to box5 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7
10Slow eccentric pistol to box: 6 repsSlow eccentric pistol to box 6 reps40 sets
3 sessions

  1. Mon

    Dec 7

    pistol squat: Slow eccentric pistol to box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, low box (warm-up)2 × 6—
    Slow eccentric pistol to box6 × 6RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7

  2. Wed

    Dec 9

    pistol squat: Slow eccentric pistol to box (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Slow eccentric pistol to box5 × 5RPE 7
    Tibialis raise4 × 6–10RPE 7
    Hollow body hold4 × 20–30 sRPE 7

  3. Fri

    Dec 11

    pistol squat: Slow eccentric pistol to box (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Box pistol, low box (warm-up)2 × 6—
    Slow eccentric pistol to box5 × 6RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7
11Counterbalance pistol (light plate held forward): 3 repsCounterbalance pistol (light plate held forward) 3 reps42 sets
3 sessions

  1. Mon

    Dec 14

    pistol squat: Counterbalance pistol (light plate held forward) (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Slow eccentric pistol to box (warm-up)2 × 6—
    Counterbalance pistol (light plate held forward)6 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7

  2. Wed

    Dec 16

    pistol squat: Counterbalance pistol (light plate held forward) (practice)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Counterbalance pistol (light plate held forward)6 × 2RPE 7
    Tibialis raise4 × 6–10RPE 7
    Hollow body hold4 × 20–30 sRPE 7

  3. Fri

    Dec 18

    pistol squat: Counterbalance pistol (light plate held forward) (heavy)

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Slow eccentric pistol to box (warm-up)2 × 6—
    Counterbalance pistol (light plate held forward)6 × 3RPE 8
    Cossack squat3 × 6–10RPE 7
    Single-leg Romanian deadlift3 × 6–10RPE 7
12Test: max Counterbalance pistol (light plate held forward) + Full pistol squat attemptsCounterbalance pistol (light plate held forward) 6 reps27 sets
3 sessions

  1. Mon

    Dec 21

    pistol squat test

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Counterbalance pistol (light plate held forward) — max reps2 × max—
    Full pistol squat — attempt3 × 1—
    Cossack squat2 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7

  2. Wed

    Dec 23

    pistol squat test

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Counterbalance pistol (light plate held forward) — max reps2 × max—
    Full pistol squat — attempt3 × 1—
    Tibialis raise2 × 6–10RPE 7
    Hollow body hold2 × 20–30 sRPE 7

  3. Fri

    Dec 25

    pistol squat test

    45 min
    • Warm-up: ankle rocks and deep goblet-squat hold, 3 min
    ExerciseSets×RepsLoad
    Counterbalance pistol (light plate held forward) — max reps2 × max—
    Full pistol squat — attempt3 × 1—
    Cossack squat2 × 6–10RPE 7
    Single-leg Romanian deadlift2 × 6–10RPE 7

The numbers

About this plan

This pistol squat progression walks the pistol squat ladder — Assisted pistol (hold a strap or door frame) → Box pistol, high box → Box pistol, low box → Slow eccentric pistol to box → Counterbalance pistol (light plate held forward) → Full pistol squat → Weighted pistol squat — over 12 weeks and 3 sessions a week. Starting at Assisted pistol (hold a strap or door frame), it reaches Counterbalance pistol (light plate held forward) by the end: 5 of the 7 pistol squat steps.

Each pistol squat step lasts about 2 weeks, pistol squat targets moving from 3 to 6 reps a set; the first pistol squat step-up comes in week 3. Heavy pistol squat days alternate with lighter pistol squat practice, and Cossack squat, Single-leg Romanian deadlift, Tibialis raise and Hollow body hold build the strength each pistol squat step needs.

Pistol squat week 6: Box pistol, low box: 3 reps. Pistol squat deloads fall in week 4 and 8, pistol squat targets at 70%; week 12 tests your max Counterbalance pistol (light plate held forward). Warm up with ankle rocks and deep goblet-squat hold, 3 min before every pistol squat session.

Questions

FAQ

How long does the pistol squat progression take?

12 weeks at 3 sessions a week, covering 5 pistol squat steps from Assisted pistol (hold a strap or door frame) to Counterbalance pistol (light plate held forward).

When should I move to the next pistol squat step?

When every pistol squat set hits 6 reps cleanly — about 2 weeks per pistol squat step here.

What if I can already do a assisted pistol (hold a strap or door frame)?

Pick your current pistol squat step in the panel; the 12-week pistol squat ladder shifts up.

What strength work supports the pistol squat?

Cossack squat, Single-leg Romanian deadlift, Tibialis raise and Hollow body hold, 3 times a week alongside pistol squat practice.

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