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Super Squats

by Jackson Loving
10 athletes joined

Program Description

The purpose of the Super Squats program is to greatly increase your muscle mass, strength, and overall physical conditioning through a high volume squatting regimen. For more information check out the book by Randall J. Strossen the founder of Super Squats.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2024 03:34
  • Last Edited
    Sep 13, 2025 10:52

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.1%
Lats
12.1%
Triceps
12.1%
Chest
11.4%
Calves
10.1%
Biceps
9.4%
Upper Back
6.7%
Glutes
5.4%
Hamstrings
5.4%
Abs
5.4%
Quadriceps
3.4%
Lower Back
2%
Forearms
1.3%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Behind-The-Neck Press (Smith Machine)
3 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
15 Reps
@8
4
Bicep Curl (Barbell)
2 Sets
10 Reps
@8.5
5
Squat (Barbell)
1 Set
20 Reps
@10
6
Pullover (Machine)
1 Set
20 Reps
@6
7
Stiff Leg Deadlift
1 Set
15 Reps
@8
8
Pullover (Machine)
1 Set
20 Reps
@6
9
Toe Raises
3 Sets
20 Reps
@6
10
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 3
1
Behind-The-Neck Press (Smith Machine)
3 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
15 Reps
@8
4
Bicep Curl (Barbell)
2 Sets
10 Reps
@8.5
5
Squat (Barbell)
1 Set
20 Reps
@10
6
Pullover (Machine)
1 Set
20 Reps
@6
7
Stiff Leg Deadlift
1 Set
15 Reps
@8
8
Pullover (Machine)
1 Set
20 Reps
@6
9
Toe Raises
3 Sets
20 Reps
@6
10
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8
Day 1
1
Behind-The-Neck Press (Smith Machine)
3 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
15 Reps
@8
4
Bicep Curl (Barbell)
2 Sets
10 Reps
@8.5
5
Squat (Barbell)
1 Set
20 Reps
@10
6
Pullover (Machine)
1 Set
20 Reps
@6
7
Stiff Leg Deadlift
1 Set
15 Reps
@8
8
Pullover (Machine)
1 Set
20 Reps
@6
9
Toe Raises
3 Sets
20 Reps
@6
10
Abs Crunch (Bodyweight)
1 Set
25 Reps
@8