Program Description
The purpose of the Super Squats program is to greatly increase your muscle mass, strength, and overall physical conditioning through a high volume squatting regimen. For more information check out the book by Randall J. Strossen the founder of Super Squats.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 25, 2024 03:34
- Last EditedNov 04, 2024 02:52
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
2
15 reps
RPE 8
4
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
5
Squat (Barbell)
1
20 reps
RPE 10
6
Pullover (Machine)
1
20 reps
RPE 6
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Pullover (Machine)
1
20 reps
RPE 6
9
Toe Raises
3
20 reps
RPE 6
10
Abs Crunch (Bodyweight)
1
25 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Behind-The-Neck Press (Smith Machine)3 Sets
10 Reps
@8
2
Bench Press (Barbell)3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)2 Sets
15 Reps
@8
4
Bicep Curl (Barbell)2 Sets
10 Reps
@8.5
5
Squat (Barbell)1 Set
20 Reps
@10
6
Pullover (Machine)1 Set
20 Reps
@6
7
Stiff Leg Deadlift1 Set
15 Reps
@8
8
Pullover (Machine)1 Set
20 Reps
@6
9
Toe Raises3 Sets
20 Reps
@6
10
Abs Crunch (Bodyweight)1 Set
25 Reps
@8
Day 3
1
Behind-The-Neck Press (Smith Machine)3 Sets
10 Reps
@8
2
Bench Press (Barbell)3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)2 Sets
15 Reps
@8
4
Bicep Curl (Barbell)2 Sets
10 Reps
@8.5
5
Squat (Barbell)1 Set
20 Reps
@10
6
Pullover (Machine)1 Set
20 Reps
@6
7
Stiff Leg Deadlift1 Set
15 Reps
@8
8
Pullover (Machine)1 Set
20 Reps
@6
9
Toe Raises3 Sets
20 Reps
@6
10
Abs Crunch (Bodyweight)1 Set
25 Reps
@8
Day 1
1
Behind-The-Neck Press (Smith Machine)3 Sets
10 Reps
@8
2
Bench Press (Barbell)3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)2 Sets
15 Reps
@8
4
Bicep Curl (Barbell)2 Sets
10 Reps
@8.5
5
Squat (Barbell)1 Set
20 Reps
@10
6
Pullover (Machine)1 Set
20 Reps
@6
7
Stiff Leg Deadlift1 Set
15 Reps
@8
8
Pullover (Machine)1 Set
20 Reps
@6
9
Toe Raises3 Sets
20 Reps
@6
10
Abs Crunch (Bodyweight)1 Set
25 Reps
@8