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Super Squats 2nd Phase
by Alexander F.
6 athletes joined
Program Description
This is the second phase of the original Super Squats program. This is a 6 week progressive 5x5 program that is meant to increase strength and conditioning under heavier loads, while also allowing your body to de-load and promote muscular recovery after the grueling 6 week heavy 20 rep breathing squats. This program is meant to be run in between the original Super Squats. Like the original program, start lighter with smaller increases in weight so the 6 weeks is sustainable. Goals will vary based on recovery and strength. Examples can be a 5lb increase every week for each exercise, 5lb increase 2x a week, 5lb increase every workout, or a mix of all three. No matter what there should always be an increase somewhere. Remember, the goal of this program is not necessarily pushing PRs, it’s to allow your body to rest and recover and avoid serious fatigue, allowing you to get ready to complete another cycle of the 20 rep Super Squats.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
At Home
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2024 09:19
Last Edited
Jun 17, 2024 09:20
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Week 1
1 / 6 Weeks
Day 1
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 2
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 3
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 1
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 2
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 3
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 1
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 2
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 3
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 1
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 2
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 3
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 1
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 2
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 3
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 1
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 2
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8
Day 3
1
Power Clean
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Close Grip)
5 Sets
5 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl
5 Sets
5 Reps
@8
6A
Squat (Barbell)
5 Sets
5 Reps
@8
7
Leg Raise (Captain's Chair)
2 Sets
25 Reps
@8