Squat every day

by The Highlander

8 athletes joined

Program Description

Build overall squat capability and musculature

Program Overview

Level
Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
30 minutes
Created
Sep 25, 2024 12:44
Last Edited
Jun 18, 2025 07:55

Summary

Transform your lower body strength with the "Squat Every Day" program! Over the course of 5 weeks, you'll engage in daily squat variations—ranging from barbell to bodyweight exercises—designed to build muscle and enhance your squat technique. With a commitment of just 7 days a week, you'll progressively increase intensity, targeting your quads, glutes, and hamstrings for comprehensive leg development. Perfect for those with a garage gym setup, this program will push your limits and elevate your fitness game. Get ready to squat your way to stronger legs!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Squat (Barbell)

3 reps

65%

70%

80%

85%

Day 1

Squat (Barbell)

3 reps

65%

70%

80%

85%

Day 1

Squat (Barbell)

3 reps

65%

70%

80%

85%

Day 1

Squat (Barbell)

3 reps

65%

70%

80%

85%

Day 1

Squat (Barbell)

3 reps

65%

70%

80%

85%

Day 2

Squat (Low Bar)

3 reps

70%

Day 2

Squat (Low Bar)

3 reps

70%

Day 2

Squat (Low Bar)

3 reps

70%

Day 2

Squat (Low Bar)

3 reps

70%

Day 2

Squat (Low Bar)

3 reps

70%

Day 3

Squat (Barbell)

5 reps

45%

Day 3

Squat (Barbell)

5 reps

45%

Day 3

Squat (Barbell)

5 reps

45%

Day 3

Squat (Barbell)

5 reps

45%

Day 3

Squat (Barbell)

5 reps

45%

Day 4

Goblet Squat

8 reps

RPE 7

Day 4

Goblet Squat

8 reps

RPE 7

Day 4

Goblet Squat

8 reps

RPE 7

Day 4

Goblet Squat

8 reps

RPE 7

Day 4

Goblet Squat

8 reps

RPE 7

Day 5

Squat (Bodyweight)

15 reps

RPE 6.5

Day 5

Squat (Bodyweight)

15 reps

RPE 6.5

Day 5

Squat (Bodyweight)

15 reps

RPE 6.5

Day 5

Squat (Bodyweight)

15 reps

RPE 6.5

Day 5

Squat (Bodyweight)

15 reps

RPE 6.5

Day 6

Sumo Squat

5 reps

60%

65%

70%

Day 6

Sumo Squat

5 reps

60%

65%

70%

Day 6

Sumo Squat

5 reps

60%

65%

70%

Day 6

Sumo Squat

5 reps

60%

65%

70%

Day 6

Sumo Squat

5 reps

60%

65%

70%

Day 7

Squat (Bodyweight)

10 reps

RPE 6

Day 7

Squat (Bodyweight)

10 reps

RPE 6

Day 7

Squat (Bodyweight)

10 reps

RPE 6

Day 7

Squat (Bodyweight)

10 reps

RPE 6

Day 7

Squat (Bodyweight)

10 reps

RPE 6

Day 1

Squat (Barbell)

1 Set

2 Sets

3 Reps

65%

70%

80%

85%

Day 2

Squat (Low Bar)

5 Sets

3 Reps

70%

Day 3

Squat (Barbell)

5 Sets

5 Reps

45%

Day 4

Goblet Squat

5 Sets

8 Reps

Day 5

Squat (Bodyweight)

5 Sets

15 Reps

@6.5

Day 6

Sumo Squat

1 Set

3 Sets

5 Reps

60%

65%

70%

Day 7

Squat (Bodyweight)

5 Sets

10 Reps