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Community Programs›Tanner Shuck's Super Squats
Tanner Shuck's Super Squats
Intermediate–AdvancedFree

Tanner Shuck's Super Squats

Gain 30 pounds of muscle in 6 weeks

Johannes Ceaser
Johannes Ceaser· Mar 2025
7athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
2 days
Level
Advanced, Intermediate
Goal
Muscle, Strength
Equipment
Full Gym
Session length
60 min
Program Purpose: Strength & Mass in 6 Weeks This 6-week program is designed to pack on maximum strength and muscle mass in the shortest time possible. Inspired by Tanner Shuck’s version of Super Squats, it focuses on progressive overload, heavy compound movements, and functional strength work. Key Objectives: ✅ Rapid Strength Gains – Increase numbers on key lifts (squat, bench, deadlift, overhead press, weighted dips/pull-ups). ✅ Maximal Muscle Growth – Use high-volume, heavy lifting combined with controlled intensity techniques. ✅ Efficient & Brutal Workouts – No fluff, just effective programming that builds real size and power. ✅ Progressive Overload Focus – Weekly weight, reps, or intensity increases to force continuous adaptation. ✅ Short-Term, High-Impact – Designed to deliver noticeable gains in 6 weeks, ideal for breaking plateaus or making a big transformation fast. This program is built for those who want serious results in minimal time—expect to lift heavy, push hard, and grow fast.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
19.7%
Chest
14.8%
Front Delts
14.8%
Lats
13.1%
Upper Back
9.8%
Biceps
5.7%
Abs
4.9%
Quadriceps
3.3%
Glutes
3.3%
Hamstrings
3.3%
Middle Delts
3.3%
Forearms
2.5%
Adductors
1.6%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)120 reps@10
2Dumbbell Bench Pullover120 reps@10
3Incline Bench Press (Dumbbell)310 reps@7
4Pull-Up (Weighted)310 reps@7
5Overhead Press (Barbell)10 reps@10
6Skull Crusher (Barbell)10 reps@10
7Bicep Curl (Barbell)10 reps@10
#ExerciseSetsRepsLoad
1Squat (Barbell)120 reps@10
2Dumbbell Bench Pullover120 reps@10
3Dip (Weighted)310 reps@7.5
4Pendlay Row310 reps@8.5
5Seated Overhead Press (Dumbbell)10 reps@10
6Narrow Push Up10 reps@10
7Incline Curl (Dumbbell)10 reps@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Tanner Shuck's Super Squats is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Tanner Shuck's Super Squats is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Tanner Shuck's Super Squats is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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