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Super Squats

by Baron E.
31 athletes joined

Program Description

An Old school linear progression based program with an emphasis on 20-rep squats every single workout 2-4 times a week with the weight on the squats going up by at least 5 pound intervals each week. Written by Randall J Strossen for further context buy the full length book on Ironmind.com

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerbuilding, Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 02, 2024 03:26
  • Last Edited
    Sep 02, 2025 05:14

Summary

Unleash your strength with the **Super Squats** program! Over the course of 6 weeks, you’ll train three times a week, focusing on progressive overload to maximize your squat gains. Each session combines essential movements like barbell squats, bench presses, and deadlifts, ensuring a balanced approach to building muscle and power. With a clear structure and targeted intensity, this program is designed to push your limits and elevate your performance. Get ready to transform your lower body and overall strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.2%
Front Delts
15%
Middle Delts
11.6%
Calves
8.7%
Chest
8.7%
Biceps
8.7%
Triceps
5.2%
Lats
4.6%
Hamstrings
4.6%
Abs
4.6%
Glutes
4%
Quadriceps
3.5%
Lower Back
2.3%
Forearms
1.2%
Adductors
1.2%
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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
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5-9.5
2
Seated Behind the Neck Press
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Bent Over Row (Barbell)
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Squat (Barbell)
1
20 reps
RPE 8.5-10
7
Upright Row (Barbell)
1
20 reps
RPE 7.5-8.5
8
Romanian Deadlift (Barbell)
1
15 reps
RPE 7.5
9
Sit Up
1
25 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Standing Calf Raise
3 Sets
20 Reps
@7.5-9.5
2
Seated Behind the Neck Press
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7
3
Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@6.5
@7
4
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
5
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@7.5
6
Squat (Barbell)
1 Set
20 Reps
@8.5-10
7
Upright Row (Barbell)
1 Set
20 Reps
@7.5-8.5
8
Romanian Deadlift (Barbell)
1 Set
15 Reps
@7.5
9
Sit Up
1 Set
25 Reps
@8
Day 2
1
Standing Calf Raise
3 Sets
20 Reps
@7.5-9.5
2
Seated Behind the Neck Press
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7
3
Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@6.5
@7
4
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
5
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@7.5
6
Squat (Barbell)
1 Set
20 Reps
@8.5-10
7
Upright Row (Barbell)
1 Set
20 Reps
@7.5-8.5
8
Romanian Deadlift (Barbell)
1 Set
15 Reps
@7.5
9
Sit Up
1 Set
25 Reps
@8
Day 3
1
Standing Calf Raise
3 Sets
20 Reps
@7.5-9.5
2
Seated Behind the Neck Press
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7
3
Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@6.5
@7
4
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
5
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@7.5
6
Squat (Barbell)
1 Set
20 Reps
@8.5-10
7
Upright Row (Barbell)
1 Set
20 Reps
@7.5-8.5
8
Romanian Deadlift (Barbell)
1 Set
15 Reps
@7.5
9
Sit Up
1 Set
25 Reps
@8