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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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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