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Super Squats
by elie C.
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
May 29, 2024 05:44
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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
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
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
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
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
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