logo
BoostcampPNG

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 12, 2025 02:26

Summary

Transform your lower body strength with the **Super Squats** program, a focused 6-week journey designed for serious lifters. Committing just two days a week, you'll dive into a regimen centered around barbell squats, complemented by essential compound movements like the bench press and bent-over rows. Each session is crafted to maximize muscle engagement, targeting your legs, chest, and back, ensuring balanced development. Get ready to elevate your lifting game and build the strength you've always wanted!
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%
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
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
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