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Super Squats

by elie C.
1 athletes joined

Program Description

Do a 20 rep squat every session, adding 5lbs after every session, as decribed in IronMind's Super Squats book. This version does not include overhead pressing or pullovers

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 28, 2024 05:08
  • Last Edited
    Jun 18, 2025 10:42

Summary

Transform your leg day with the Super Squats program! Over the next six weeks, you'll engage in three intense sessions per week, focusing on barbell squats, bench presses, and deadlifts to build strength and muscle. This program is designed for home gym enthusiasts and emphasizes compound movements that target major muscle groups, ensuring you maximize your gains. Get ready to elevate your fitness and achieve impressive results with every rep!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
3
Barbell Row
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Overhead Extension (EZ Bar)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
20 Reps
-
2
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
-
3
Barbell Row
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Overhead Extension (EZ Bar)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
1 Set
20 Reps
-
2
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
-
3
Barbell Row
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Overhead Extension (EZ Bar)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
20 Reps
-
2
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
-
3
Barbell Row
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Overhead Extension (EZ Bar)
3 Sets
10 Reps
-