Cory Gregory's Squat Every Day: Day 9

Squat big, pull big, and get big. Keep working through this program and you'll have the insane combo of show and go.

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Today's squat and deadlift combination will be absolutely awesome. First, you'll test your strength and mental fortitude by sitting in the bottom of a squat for 10 seconds. Then, you'll switch over to the posterior-chain-focused pull with a few sets of deads.

You'll also hit your upper and middle back with T-bar rows, pull-ups, and dumbbell rows. A barn-door back looks great on everybody. Don't skip any sets!

Squat Variation Back or front squat with pause and belt
Watch the video - 1:51



Day 9: Squat And Pull
Warm-Up
1

Bike

3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Back squat with 10-second pause

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Back squat with 10-second pause Back squat with 10-second pause

3

Deadlift from blocks (rack pull)

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Deadlift from blocks (rack pull) Deadlift from blocks (rack pull)

Triset
4

GHD

3 sets of 10-15 reps
GHD GHD

Walking lunge

3 sets of 200 feet
Walking lunge Walking lunge

Weighted crunch

3 sets of 30 reps
Weighted crunch Weighted crunch

Triset
5

T-bar row

3 sets of 12 reps
T-bar row T-bar row

Pull-up

3 sets of 10-20 reps
Pull-up Pull-up

Single-arm dumbbell row

3 sets of 15 reps
Single-arm dumbbell row Single-arm dumbbell row


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