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20 Rep Super Squat
by Isaac P.
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
May 09, 2024 03:18
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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
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
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
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
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
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
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
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
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