logo
Super Squats
by Baron E.
7 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
Jun 16, 2024 12:58
down_app
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
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
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
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
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
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