Since you don't want to be outsquated by a girl, especially a hot one, here is some help! The workout we did today to improve our Squat and Deadlift strength is list below. As for a template, rotate different Squat/Deadlift drills each week (squat, front squat, deadlift, good morning, etc.), then pick a supplementary drills that make those muscles stronger!
Max Effort Squat, work up to a max single
Barbell Hip Thrusts or Romanian Deadlifts 5 x 6-10
Barbell Ab Roll Outs 5 x 5
Flex Band Good Mornings 4 x 20 (just 1 band, no barbell)
Like every max effort workout, we first pick a lift to max out on, then work our posterior chain and abs with accessory lifts. Simple and effective!