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Super Squats Modified

by Yak Y.
1 athletes joined

Program Description

Revamp of the classic super squats program. With 2 super squats workouts per week and an additional upper body day. Every super squat session you add a minimum of 2.5kg to the previous 20RM. Take as long as you need to conplete the set without racking the bar. For all other exercises, increase the weight when you hit the top of the rep range.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 10, 2025 01:37
  • Last Edited
    Apr 10, 2025 01:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
-
2
Chin-Up (Weighted)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
14 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
RPE 9
7
Standing Calf Raise
2
RPE 10
8
Neck Flexion
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1 reps
20 reps
RPE 6
-
3
Stiff Leg Deficit Deadlift
2
10 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 10
5
Barbell Row
2
12 reps
RPE 8
6
Hanging Leg Raise
2
RPE 10
7
Standing Calf Raise
2
RPE 10
8
Neck Extension
2
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Glute-Ham Raise
1 Set
1 Set
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Reps
20 Reps
@6
-
3
Stiff Leg Deficit Deadlift
2 Sets
10 Reps
@8
4
Bench Press (Paused)
2 Sets
12 Reps
@10
5
Barbell Row
2 Sets
12 Reps
@8
6
Hanging Leg Raise
2 Sets
@10
7
Standing Calf Raise
2 Sets
@10
8
Neck Extension
2 Sets
@8
Day 2
1
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12 Reps
-
2
Chin-Up (Weighted)
2 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
14 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
14 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
@9
7
Standing Calf Raise
2 Sets
@10
8
Neck Flexion
2 Sets
@8
Day 3
1
Glute-Ham Raise
1 Set
1 Set
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Reps
20 Reps
@6
-
3
Stiff Leg Deficit Deadlift
2 Sets
10 Reps
@8
4
Bench Press (Paused)
2 Sets
12 Reps
@10
5
Barbell Row
2 Sets
12 Reps
@8
6
Hanging Leg Raise
2 Sets
@10
7
Standing Calf Raise
2 Sets
@10
8
Neck Extension
2 Sets
@8