Squat Every Day Total Body Program
Squat Every Day Total Body Program

When I started the squat every day for health and rehab program (found here), I was both hopeful and skeptical. Could frequently doing the one exercise I was terrible at be the ticket to hip health, knee health, and better gains?

It turns out the answer was yes.

This amazing, primal movement is not only necessary for pooping when lacking a toilet, but also for maximizing your functionality as a human being.

Related - Squat Every Day Challenge and Workout

When I posted my article, it was meant to be a warm-up. But this "warm-up" takes a while to do. People were wondering, "What the heck will I do on leg day? I am already doing 50+ sets of squats a week?"

Simple question, yet I have not provided a plan. Until now.

Squat every day total body program.

Squat Every Day Program

This program is based on squatting daily. As you progress, you can add more sets or decrease sets. Here is the program in a nutshell:

  1. Select 50% of your working weight. For me, I work with 405lbs for 8-10 reps, so I just round up to 225lbs as my "max weight." It doesn't have to be exact.
  2. Select two build-up weights to get to that weight. For me, at 225, I choose 135lbs and 185lbs. For 135lbs, it would be 95lbs and 115lbs. For 315lbs, it would be 135lbs and 225lbs. Simple, not exact, but perfect for what we need.
  3. It will be designed for six total sets. BUT prior to this we will also do some pillar prep and bodyweight squats or goblet squats. Choose a weight you can get for 10 reps on the goblet squats and bodyweight is just… You! do 3 total sets of goblet squats or bodyweight squats.
  4. You will do 6 total sets. Using my 225lb example:
  • Set 1: 135 x 8
  • Set 2 135 x 8
  • Set 3: 185 x 5
  • Set 4: 185 x 5
  • Set 5: 225 x 3
  • Set 6: 225 x 3

Please read the article for more information, but this will be done before every workout. The other lifts will focus on one bodypart per session and we will train 6 days a week!

6 days?

YUP! This is an advanced program for those who want gains.

For how to progress, your goal is to lift heavier and/or complete more reps each week. An example of how you could progress on lower reps could be:

  • Week 1 = 225 X 4, 3, 3
  • Week 2 = 225 X 5; 235 X 3, 3
  • Week 3 = 235 X 4, 4, 3
  • Week 4 = 235 X 5; 245 X 4, 3

An example of how you could progress with high rep training would be:

  • Week 1 = 100 X 12; 105 X 10, 8
  • Week 2 = 105 X 12; 110 X 11, 10
  • Week 3 = 110 X 12; 115 X 12; 120 X 8
  • Week 4 = 120 X 10, 9, 8

Consistent, gradual increases in weight lifted and reps completed lead to long-term progress and lean mass gains.

Day 1: Legs

  • Squat Everyday Program
  • Straight Leg Deadlift - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
  • Leg Curls - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
  • Standing Calf Raise - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set

Day 2: Chest

  • Squat Everyday Program
  • Barbell Bench Press - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
  • Machine Chest Press - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
  • Dumbbell Fly - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set

Day 3: Arms

  • Squat Everyday Program
  • Triceps Press Down - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
  • Skullcrushers - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
  • Barbell Curl - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
  • Cable Rope Curl - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set

Day 4: Deadlifts

  • Squat Everyday Program
  • Deadlifts - 8 sets of 3-12 reps pyramiding up in weight and down in reps each set
  • Seated Calf Raise - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set

Day 5: Shoulders

  • Squat Everyday Program
  • Standing Barbell Shoulder Press - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
  • Lateral Raises - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
  • Scarecrow - 4 sets of 12-15 reps pyramiding up in weight and down in reps each set

Day 6: Back

  • Squat Everyday Program
  • Lat Pulldowns - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
  • One Arm Dumbbell rows - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
  • T-Bar or Barbell Rows - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set

Day 7: Off Day 8: Repeat

This Isn't Enough!

As with any training program, you can use this as a blueprint and substitute or add to it. If you don't like flat barbell bench press, do dumbbell instead! If you want to do shrugs (I left them off since deadlifts are very trap-intensive), add them into shoulder, back or deadlift day.

While I like this the way it is written, make it your own and do what works best for you.

Give this program a shot for 6 weeks and let us know below in the comments section how your gains are.