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Super Squats

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Program Description

The famous brutal 6 week squat program

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2025 09:18
  • Last Edited
    Oct 24, 2025 03:52

Summary

Unleash your strength with the Super Squats program, a focused 6-week journey designed to elevate your lifting game. Committing just three days a week, you'll tackle a powerful combination of barbell exercises including Squats, Overhead Presses, and Romanian Deadlifts, targeting major muscle groups for maximum growth. This program is perfect for those ready to push their limits and build a solid foundation in their garage gym. Get ready to squat your way to new personal bests!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.6%
Front Delts
12.5%
Lats
12.5%
Triceps
12.5%
Middle Delts
10.4%
Upper Back
10.4%
Hamstrings
5.6%
Glutes
4.9%
Biceps
4.2%
Abs
4.2%
Quadriceps
4.2%
Lower Back
2.8%
Adductors
1.4%
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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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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
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
15 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
12 Reps
@9
2
Squat (Barbell)
1 Set
20 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
15 Reps
@9
5
Romanian Deadlift (Barbell)
1 Set
15 Reps
@9
6
Standing Pullover (Cable)
2 Sets
20 Reps
@9
Day 2
1
Overhead Press (Barbell)
3 Sets
12 Reps
@9
2
Squat (Barbell)
1 Set
20 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
15 Reps
@9
5
Romanian Deadlift (Barbell)
1 Set
15 Reps
@9
6
Standing Pullover (Cable)
2 Sets
20 Reps
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
12 Reps
@9
2
Squat (Barbell)
1 Set
20 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
15 Reps
@9
5
Romanian Deadlift (Barbell)
1 Set
15 Reps
@9
6
Standing Pullover (Cable)
2 Sets
20 Reps
@9