20 rep squat program pdf Try it, it works. A squat at below parallel (see below) – otherwise known as “ass to grass” – means your bum will touch the back of your calves. This set is performed using a weight that would normally allow for 15 reps, with the last 5 reps done in a "breathing squat" style - taking deep breaths between each rep to help complete the set. Six-week, squat-heavy programs like this are often attributed to Dr. doc / . Finally for the barbell pullover, use a barbell weighing no more than 20 lbs. So, what is the 20 rep squat program? What are the benefits of high reps squats and squatting for 20 reps? In this article, we will provide a detailed guide to the 20 rep squat program Feb 14, 2024 · Heavy, low-rep squats can build muscle, but they are usually done to build one-rep maxes (1RM). The 20 Rep Squat is one of the most famous old-school bulking routines, and for good reason. Pullovers 1×20. Jan 26, 2016 · Also note that more than 2 breaths is fine on 20 rep squats but you want don’t want to ‘rest’ too much between reps. Wednesday has higher rep lighter exercises. Feb 1, 1989 · I'm 56 and decided to try the super squats program. Exercise Sets x Reps Download The Powerlifting Squat Program PDF. So if you struggle to gain muscle, that all changes with this video because I’m gonna show you how to gain up to 30lb of muscle in as little as 6-8 weeks with the most powerful & practical Bulking program ever: 20-Rep Squats. This isn't to say you can't add more than 20 pounds to your squat during an 8 week period, but a 20 pound addition over the course of 2 months is very good progress for an intermediate lifter. Can I add pull-ups and bicep curls There are two ways to squat – parallel and below parallel. When it comes to strength training, it pays to follow a well-designed program. Pause Back Squat (2,2,2) Back Squat (1,1,1) Wednesday Anderson Squats (6x3) [off jerk blocks] Bicycle Squats (2x15) 30% Walking Lunges (200m) Friday Banded Speed Back Squat (6x3) (Bar Wt. Basically you pick a weight you could only do 10-12 reps with in a set. I ate like a horse for 6 weeks and ended up at 255 x 20 on squats with BW around 182 lbs. I did a classic 20-rep squat program for 6 weeks towards the end of 2010 with some great results. The program follows a heavy/light/medium schedule across Monday, Wednesday and Friday. txt) or read online for free. There are several different versions of the 20-rep squat program in existence, so this is an amalgamation of the best ones… Barbell back squats – 1 x 20 performed rest/pause style Apr 30, 2019 · There are many variations of the 20 rep squat program you can choose from, but what we provide here is one of the most frequently used versions. 5 kg or 5 lb when you can do 3 sets x 5 reps. It outlines John McCallum's original 20 rep squat program from 1968 and scaled down versions. I saw @andersvarner post on a 20 rep squat program (which was actually a real program this time) and got fired up to try it. it's mon wed fri 2 sets of squats of your 10RM for 20 reps (last 10 reps are 3-5 second rest pause 'breathing squats'). Apr 18, 2020 · Arguably the mother of all lifts, these powerlifting squat program spreadsheets will have you adding weight onto the bar in no time. Overview. The first train with the ‘Bodybuilding for Mass’ 20 rep squat program then complete the workout with these additional chest isolation exercises to finish: Incline dumbbell press 3 x 8. Wednesday – Back/Rear Delts Nov 6, 2008 · Start your first workout with one set of 18 to 20 reps, using a moderate weight. 20-rep squats are not something you do to focus on form. Perform five rounds for the time. Bent Over Row 3×15. Simple, that’s how to build muscles. Squat for reps. May 23, 2025 · The 20 Rep Squat Program: 3 short workouts a week to get bigger & stronger, faster than you think possible. Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward: Train the squat 2x per week for 12 weeks Each training session programs front squats and back squats The Hatch Squat Program uses a descending pyramid rep scheme The athlete will attempt a… This document outlines a 20-rep squat program combined with milk consumption to build mass in 6 weeks. Aug 21, 2024 · A pure 20 rep squat training program will last for six weeks, and your goal is to add five pounds to the weight you do each training session. Following the program for 6 weeks while eating a high calorie, high protein diet is touted to produce significant muscle gains Aug 13, 2016 · Learn how to do 20-rep squats, a high-intensity, full-body workout that creates amazing muscle mass gains in a short period of time. Yes, you could just head into the gym and do whatever exercises you feel like, but that’s a very hit-or-miss approach that could severely undermine your Apr 30, 2019 · There are many variations of the 20 rep squat program you can choose from, but what we provide here is one of the most frequently used versions. Weighted Dips - 2 sets x 12 reps with; Chin-Ups - 2 sets x 6-10 reps Do this 2-3 times a week! The Super Squat Routine - Version Two Workout A. Feb 2, 2017 · A classic 20 Rep Squat template usually looks something like this: Behind the Neck Press 3×12. The Super Squats Program involves performing 20 reps of squats with your 10-rep max weight. The benefits of 1×20 program: For the first 4-6 weeks, you can expect to gain increased muscle mass and muscular endurance. You can try one set of 20 in one workout, 2 x 10 in the next, and 2 x 15 in the third. 3012 Longford Drive Spring Hill, TN; Open 24/7/365 Secure Fingerprint Access! Membership Info Like our beginner squat program, where you squat two times per week and increase the weight by 2. . SLDL 1×15. This is the key to making serious gains with the program. If you can squat using 225 or more for reps, then give this a try. Day 2. The program involves squatting with your 10RM weight for 20 reps 3 times per week, adding 5 pounds each session. It involves doing 20 reps of barbell back squats every alternate day, along with other exercises to maximize hypertrophy, strength gains, and mental resilience. Squat - 1 set x 20 reps supersetted with Cross 20 Reps Death March - Free download as Word Doc (. Jun 28, 2024 · How to Program 20-Rep Squats. This document outlines a super squat program to be done 3 times a week. The higher repetition range engages muscle fibers effectively, contributing to increased mass. Apr 3, 2014 · And as far as workout regimes go, they don’t come much more basic, tougher or devastatingly effective than the infamous 20 Rep Squat Routine. When you get tired you stand and rest with the bar still on your back. Squat 1×20. They' Jun 25, 2022 · 20 Rep Squat Program + Isolation Exercises Monday – Chest. How Does the 20-Rep Squat Routine Work? Touted as the hardest and most brutal leg workout available, the 20-rep squat routine has been around for over four decades. An old time routine consisting of 20-rep squats has been successfully used to put on size and improve strength in a short amount of time, even for the hardest gainers. I followed it for only 3-4 weeks instead of the full 6 wks, and not always succeeding in hitting 20 reps, but man - it worked! My squatting form and endurance went way up, and I felt my upper body thicken and get stronger. Find out the benefits, tips, and examples of this old school routine that was popular with 1970's bodybuilders. Additional exercises like pullovers are done for higher reps after squats. i just finished week 2 of a modified 6 week linear progression super squats program (2 sets instead of 1 set to get enough volume). Base the percentages off of your current one rep max plus an additional 20 pounds. Accompanying exercises like pull-overs and isolation work are also included. It's not a program for beginners. BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇https://www. Apart The operation of the 1×20 training program is simple: perform a series of 20 repetitions, using between 15 and 25 exercises. Dec 25, 2023 · What are the advantages of incorporating 20 reps in my workout routine? Incorporating 20 reps into your workout routine offers distinct advantages for comprehensive fitness. Oct 19, 2021 · The true secret to building HUGE legs fast is the 20 rep squat protocol, also known as “breathing squats” or “widow-makers. The Swords' Squat Program was created by Tim Swords, head coach of Team Houston Weightlifting. Oct 20, 2009 · The 20 rep squat program is one of the oldest lifting programs there is. It’s not a routine that should be done for more than 2 months at the most, it's just too intense. The 20-rep squat program Jul 4, 2023 · The 20 reps squat program is a high-rep squat workout program that is designed to maximize your strength by challenging your body to push through 20 squat reps. Barbell Hack Squats (2 sets x 10 reps) 2: Lying Leg Curl (2 sets x 20 reps) 4: There are different versions of the program in the book, but the main one is basically do a set of 20 breathing squats 3x/week for 6 weeks. While breathing squats are the core, the nutritional aspect is covered by the consumption of milk. Note: High rep squats are dangerous because more often than not the form of the lifter is atrocious during the final reps. By rep 9 you should be regretting the use of 20 rep squats. Also known as “breathing squats,” the workouts focuses on high-repetition squatting 2-3x/week combined with a higher caloric intake, traditionally consisting of 1 gallon of Sep 8, 2020 · As the article progresses I will invariably make a few small recommendations for how to plan and execute a proper training cycle using the 20 rep squat protocol, but mostly I just want to talk about my own personal experiences performing 20 rep squats and the myriad benefits that successfully completing a training cycle with them can confer. If all reps are completed, more weight is added to the bar. BUT you force yourself to do 20 reps in a single set. Pullovers 1×20 . The 20 rep squat program goes with 5lb increases per training session because adding too much weight, too quickly, will ultimately cause too much muscle fatigue and your body will tire out more quickly than it should. Flat Bench Dumbbell Flyes 2 x 12. directly after squatting. It is absolutely brutal and triggers a high amount of mechanical tension and metabolic stress. It includes both front and back squats, with an emphasis on front squats. pdf), Text File (. The goal is to do the same workout every session trying to progress within those 20 reps. For a given session, you'll either do front or back squats, but not both. It’s called the rest-pause technique. Strossen, Jun 12, 2022 · The crown jewel of the Super Squats program is one set of 20-reps squats. It's a minimalist-style program built around the basics, some progressive overload, and a metric ass-load of effort. This 20-rep set is usually done once per workout and you are supposed to use rest-pause techniques (taking a few deep breaths between reps) to push through the pain and complete all 20 reps. Strossen suggests a cycle of 5x5 for everything, including squats, for 6 weeks and then back to the abbreviated program with 1x20 for squats for 6 weeks. This full body workout focuses on squats twice per week, including a single set of 20 reps on Fridays. In fact, your technique is almost certainly going to be awful much of the time; it will absolutely develop brute strength and mental fortitude, but it's hard to focus on good technique when you get to about rep 14, your quads shut down, and you're busy trying to not die. com/the-appBromley Merch from Barbell Apparel onl Jul 28, 2017 · So, since both workouts contain 20-rep squats, you'll be doing them three times per week. This convenient PDF can be printed and taped to your wall, keeping your fitness goals visible and front and center. Nov 15, 2023 · Powerlifting Deadlift Program: Round 1– 40% of your one-rep max, 2-min rest. Here's what it looks like: Workout 1. I'm going to give it another go in a couple months. This is Part 2 of a 3 part series where I review some popular strength training programs that I have had experience with. Jan 24, 2024 · 10 Squat Jumps, 15-sec rest; 20 Lateral Squats (10 reps on each side), 15-sec rest; 12 Split Jump Squat (6 reps per leg), 30-sec rest; 10 Pop Squats, 15-sec rest; 20 Squats with kickback (10 reps/leg), 2-minute rest, then go for the next round. I cover some pros and cons with eac Oct 11, 2023 · The goal is to close the 90-pound gap over 6 weeks, and ultimately work your way up to squatting 300 pounds for 20 reps by the end of the program. All we know is that, after being around for over 100 years, it’s clear that it does. It is intended for experienced beginners or intermediates seeking to shock their muscles into growth. If you look back at my last article, Muscle Hypertrophy: From Theory to Application, you will see that this style of training is great for getting muscular and improving endurance. It’s meant to be done for 6-9 weeks to bulk up and add massive amounts of muscle. As a bonus, download the printable 100 Squats-a-Day 30-Day Challenge PDF to easily track your progress without having to scroll through your phone. The best part? No steroids, machines, or long workouts required. 2 These are simple but effective training programs. John McCallum’s 20 Rep Squat. This forces you to push harder than you typically would. I just finished a squat routine like this and within 2 months I worked up from doing 20 rep squats with 225 lbs. Warm up sets start at 40kg and build to a moderate set of 60kg before the super squat set starts at 80kg. Tom Platz used 20 rep squats as a staple in his routine and had some of the b Nov 5, 2010 · The document outlines a 20-rep squat program for building muscle mass and strength. I followed a similar ‘program’ during a college football offseason, which pretty much just meant I randomly did high rep squats to get myself back into squatting shape. That can be modified as you wish. The program. If you’re performing any additional sets on the Squats pick a weight you can squat 8-10 times and perform 10 reps. Eat lots of food. They’re generally prescribed as the cornerstone of a 6-week program. You have complete freedom to choose your own accessory work, but above you’ll see pull overs, military presses and power cleans recommended on top of your squats. You have to make 5 lb. If you want to enhance your SQ specific flexibility and get familiar with the proper technique, you can even choose to avoid the conventional back squats and go with the overhead squats. Randall J. Nov 1, 2013 · If you're like me, then you may want to give this squat workout a try. Jul 20, 2023 · In 1933, Hise claimed that a 20-rep squat program, done diligently and with sufficient food, would increase the chests of lifters ‘at least one and a half inches per month’ alongside claims of You can go with a snatch grip long pull x 3-5 reps + a wide grip press behind the neck x 3-5 reps + a squat with the bar on the shoulders x 3-5 reps. The Tim Swords' squat program is 7-weeks long and has you squatting three days per week. The concept behind this routine is to reach muscle failure by the 12th rep, take a few breaths and continue doing squats till you reach 20 reps. In the illustration above, you see a squat at parallel which means you’re bending at around a 90-degree angle at the hips. ” This training method is steeped in tradition and weight room lore. Firstly, it promotes muscle hypertrophy, fostering both strength and size. More CrossFit Content The program is done 2-3 times a week. Bench Press – 3-4 warm-up sets, then 3 sets of 8 reps; Squat – 3-4 warm-up sets, then 1 set of 20 6 days ago · Bridges’ personal record for the 20-rep max squat was 355 pounds before surgery. Friday May 20, 2023 · Hatch Squat Program Spreadsheet. It is brutal. It involves 1 set of 20 reps of squats at 105kg as the main goal. to 20 reps with 315 lbs. These are grueling. 20 Rep Squats: Routine (Sets x Reps) Squat: 1 x 20; Pullovers: 1 x 20; Bench Press: 2 x 10; Bent-over Rows: 2 x 10 May 21, 2025 · The Super Squat Routine - Minimalist Version Superset One. docx), PDF File (. to the squats and get all 20 reps. Aug 5, 2007 · Without buying the super squats book this is the total body training program best suited to be used with 20 rep squats: Squats 1X20 (You must use your 10RM. Each workout add 5 lbs. 10 Box/Bench Squats, 15-sec rest; 15-sec Lateral Squat Walk Mar 6, 2023 · In another study, a group of nine beginners increased their squat by 20% in 12 weeks of training with three weekly squat workouts consisting of 3 sets x 3–10 reps. jumps in weight each workout. Some of these are better suited for powerlifting meet preparation or peaking, while others are better for off-season training. After squats, the program includes pullovers, chin ups, dips, and decline sit ups done in circuits with short rests in between as accessory exercises Switching to 3x10 might be against the internet tough guy version of 20-rep squats but it definitely goes with what the people who popularized the concept of 20-rep squats would do. Nutritionally, drinking a gallon of milk per day is recommended along with a slight calorie surplus Download the 100 Squats-a-Day 30-Day Challenge PDF. Squat - 1 set x 20 reps with; Cross Bench Dumbbell Pullover - 1 set x 20 reps; Superset Two. I don’t think I’ve ever sweat so much from a lifting exercise. It fits best within an upper/lower split or a body part split. Find out why breathing squats, whole milk, and mental toughness are key components of this old school routine. Take a few weeks to work up to one all-out set of 20. #20RepSquats #WidowMaker #EnkiriEliteFitnessI've been dabbling with the classic 20 rep squat program for the past few weeks and as such I've posted several o Jan 12, 2022 · I was recommended this workout I am a beginner what do you think? 20 Rep Squats: Routine (Sets x Reps) Squat: 1 x 20 Pullovers: 1 x 20 Bench Press: 2 x 10 Bent-over Rows: 2 x 10 Do the workout 3 times a week ideally, or only 2 times a week if you can’t recover that fast. The program involves two leg/squat workouts a week. Bench 3×12. Aug 13, 2020 · It doesn’t matter WHY the 20-rep squat program works. Sep 1, 2024 · The old-school 20-rep squat program is one of the most brutal training programs you will ever encounter, period. Monday focuses on low rep, heavy compound lifts. BaseStrength. The legend hopes to boast a 385-pound 20-rep max squat in the near future. The advanced lifter must be careful, as the old school squat routine progresses fast. Performing that kind of work with substantial weight is HARD, but brutally effective. When performed correctly it will help you build unprecedented levels of muscle at an extraordinary Oct 31, 2023 · Leg Extension (2 sets x 20 reps) 4: 2 x 4-6: Barbell Hip Thrust (2 sets x 10 reps) Thursday. Or, just do your own thing around the squats (or ‘deep knee bends’, as they used to Oct 3, 2013 · Use the following set and rep scheme for the next 8 weeks. Starting weight: ~155 lbs at 5'10" I started the program at 175 x 20 for squats and did the rest of the typical assistance work. Similar to the squat program, you don't have to do the same reps and sets every workout. Superset the squats with a set of 20 pullovers. The program involves doing one set of 20 reps of squats three times per week, adding weight each session. This document discusses several 20 rep squat programs and provides guidance on how to safely and effectively perform 20 rep squats. 35%) EMOM 10 -6 Back Squat (50% + 20% band tension) Week 2 Monday Back Squat (4x2) (Build to a heavy double) EMOM 6 (at average double weight) -1 Back Squat Apr 13, 2024 · The core of the program is a single set of 20 repetition squats. May 24, 2023 · Learn how to do 20-rep squats, a classic training method for building size and strength, with a brief history, benefits, drawbacks, and a sample program. It’s one of the most intense and miserable experiences in the gym. It was introduced by John McCallum in 1968 and was originally coined “Squats and Milk” because old school lifters would drink a gallon of milk a day (GOMAD) while on it. So, here’s the squats and milk routine. Candito, Greg Nuckols, Russian Squat Program, and more. The movements must cover all sports actions, so multi-joint exercises will be mixed with other exercises focused on a specific joint. Add at least 5 lbs to the bar each workout. Jun 8, 2020 · High rep squats are hard, but they have so, so many benefits. If you have a lower body day, and you aren't sure what to do, then squat. ghs iiwpxo gmmqd ksx dsgwv glca gsqnz zmerryb qdbdkt xccje
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