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Super Squats

by Anonymous

Program Description

Add 5 pounds of weight each session and you will add 90 Lbs onto your squat. This program is altered slightly but keeps in the main principles of the book. For example, bench is swapped with dips and Pull-ups added for more calisthenics included. Eat a fuck ton and add the weight each session each session and you’ll turn into a monster.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 02, 2025 09:00
  • Last Edited
    Dec 02, 2025 09:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.7%
Lats
13.5%
Upper Back
13%
Biceps
9.1%
Front Delts
8.7%
Chest
8.2%
Forearms
7.2%
Middle Delts
5.8%
Hamstrings
4.3%
Glutes
3.4%
Quadriceps
2.9%
Lower Back
1.9%
Abs
1.4%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
20 reps
-
2
Dumbbell Bench Pullover
1
15 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Military Press (Barbell)
3
12 reps
-
5
Pull-Up (Weighted)
2
15 reps
-
6
Barbell Row
2
15 reps
-
7
Romanian Deadlift (Barbell)
1
15 reps
-
8
Dumbbell Bench Pullover
1
20 reps
-
9
Any Arm Exercise I’m Feeling
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
20 Reps
-
2
Dumbbell Bench Pullover
1 Set
15 Reps
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
Military Press (Barbell)
3 Sets
12 Reps
-
5
Pull-Up (Weighted)
2 Sets
15 Reps
-
6
Barbell Row
2 Sets
15 Reps
-
7
Romanian Deadlift (Barbell)
1 Set
15 Reps
-
8
Dumbbell Bench Pullover
1 Set
20 Reps
-
9
Any Arm Exercise I’m Feeling
3 Sets
12 Reps
-
Day 2
1
Squat (Low Bar)
1 Set
20 Reps
-
2
Dumbbell Bench Pullover
1 Set
15 Reps
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
Military Press (Barbell)
3 Sets
12 Reps
-
5
Pull-Up (Weighted)
2 Sets
15 Reps
-
6
Barbell Row
2 Sets
15 Reps
-
7
Romanian Deadlift (Barbell)
1 Set
15 Reps
-
8
Dumbbell Bench Pullover
1 Set
20 Reps
-
9
Any Arm Exercise I’m Feeling
3 Sets
12 Reps
-
Day 3
1
Squat (Low Bar)
1 Set
20 Reps
-
2
Dumbbell Bench Pullover
1 Set
15 Reps
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
Military Press (Barbell)
3 Sets
12 Reps
-
5
Pull-Up (Weighted)
2 Sets
15 Reps
-
6
Barbell Row
2 Sets
15 Reps
-
7
Romanian Deadlift (Barbell)
1 Set
15 Reps
-
8
Dumbbell Bench Pullover
1 Set
20 Reps
-
9
Any Arm Exercise I’m Feeling
3 Sets
12 Reps
-