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Super squats

by Nathan R.
1 athletes joined

Program Description

Super squats

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 06, 2025 01:53
  • Last Edited
    Sep 06, 2025 03:11
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Front Delts
13%
Hamstrings
11.1%
Triceps
11.1%
Chest
9.3%
Upper Back
9.3%
Glutes
8%
Lats
7.4%
Lower Back
7.4%
Quadriceps
4.9%
Biceps
3.7%
Adductors
1.2%
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START THE PROGRAM
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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 (Barbell)
1
20 reps
65%
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 7
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Behind-the-Neck Push Press
3
12 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Abs Crunch (Weighted)
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
20 Reps
65%
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
4
Behind-the-Neck Push Press
3 Sets
12 Reps
@7
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
20 Reps
@10
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
4
Behind-the-Neck Push Press
3 Sets
12 Reps
@7
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7