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20 Rep Super Squat

by Isaac P.
4 athletes joined

Program Description

Twice a week super squats program

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 21, 2024 07:23
  • Last Edited
    Sep 05, 2025 12:05

Summary

Unleash your inner strength with the 20 Rep Super Squat program, a comprehensive 9-week journey designed for serious lifters. Committing just three days a week, you'll tackle high-rep squats and compound movements like bench presses and pull-ups, pushing your limits and building muscle endurance. Each session is structured to maximize gains while ensuring recovery, making it perfect for those ready to elevate their training. Get ready to transform your physique and redefine your squat game!
Muscle Engagement
Front
Back
MuscleSet
Lats
18.7%
Chest
17.4%
Triceps
14.6%
Upper Back
14.6%
Biceps
13.7%
Front Delts
5.5%
Quadriceps
4.6%
Glutes
3.7%
Hamstrings
2.7%
Adductors
1.8%
Forearms
1.8%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Pullover (Dumbbell)
1
20 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
12 Reps
@7
2
Squat (Barbell)
1 Set
20 Reps
@7
3
Pullover (Dumbbell)
1 Set
20 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
5
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
12 Reps
@7
2
Squat (Barbell)
1 Set
20 Reps
@7
3
Pullover (Dumbbell)
1 Set
20 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
5
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@7