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Super Squats

by Baron E.
20 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 10, 2024 09:06
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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
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