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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
    Feb 14, 2025 07:11
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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
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
-