Squat Every Day Challenge and Workout
I love to squat. During the 3 years that lead up to me chasing a 700 pound raw squat, I trained heavy squats 3x a week. I learned a lot during this time about training frequency. Frequent squatting also helped me heighten my discipline and improve my squat form.
Although this challenge is meant to be run for 30 days, you can really run it as long as you'd like. I would recommend taking the 5 rest days off after 30 days on this program, just to recover and give yourself a mental break. Consider this program an off-season or muscle building program that is designed to bring up your squat max, mental strength, and squat form.
Squat Every Day - 30 Day ChallengeHere's the way it works. You will rotate between 3 different squat workouts:
- Workout A - 85% of your squat max for 3 singles
- Workout B - 80% of your squat max for 6 singles
- Workout C - 75% of your squat max for 9 singles
Note: I do NOT recommend testing you more frequently than once every 3 months. So if you do run this challenge more than once, don't test your max after every 30 day cycle.
Although this challenge is meant to be run for 30 days, you can really run it as long as you'd like.
Beyond Squats - The Complete WorkoutYou'll be doing more than just squatting during these 30 days. Following squats, you will be targeting the following muscle groups:
- Workout A - Hamstrings, Calves and Abs
- Workout B - Back and Biceps
- Workout C - Chest, Shoulders and Triceps
|Hamstrings, Calves and Abs|
|Seated Calf Raise||4||10-15|
|Ab Wheel Rollouts||3-4||8-10|
|Back and Biceps|
|Inverted Rows or Pull Ups||2||Max Reps|
|Chest, Shoulders and Triceps|
|Lying Triceps Extensions||3-4||8-12|