Steve Shaw
Squat Every Day Challenge and Workout
If you're in the mood to do something crazy, then this is it.
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 Challenge
Here'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
After 30 days on this program you will rest for 5 days, then either test your max, jump back to your normal training program, or start this challenge over. If you do test your max, please post your results below in the comments section.
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 Workout
You'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
Here are the workouts:
| Hamstrings, Calves and Abs | | |
|---|
| Workout A | | |
|---|
| Exercise | Sets | Reps |
| Leg Curls | 4 | 10-12 |
| Seated Calf Raise | 4 | 10-15 |
| Ab Wheel Rollouts | 3-4 | 8-10 |
| Back and Biceps | | |
|---|
| Workout B | | |
|---|
| Exercise | Sets | Reps |
| Deadlifts | 2 | 5 |
| Pendlay Rows | 4 | 8-10 |
| Inverted Rows or Pull Ups | 2 | Max Reps |
| Dumbbell Curls | 3-4 | 8-12 |
| Chest, Shoulders and Triceps | | |
|---|
| Workout C | | |
|---|
| Exercise | Sets | Reps |
| Bench Press | 4 | 8-10 |
| Military Press | 4 | 8-10 |
| Lying Triceps Extensions | 3-4 | 8-12 |
