Squat Every Day: The Sequel

Wondering what to do next, now that you've completed the Squat Every Day Trainer? Follow this plan for another 28 days and reap even bigger gains!

If you've completed my Squat Every Day Trainer, you know the grit, determination, and hardcore mentality it requires. This follow-up program is no different. In order to make it through, you're going to need the exact same no-pain-no-gain attitude and willingness to take your body to dark places you didn't think it could go.

The Squat Every Day Sequel challenges you in many of the same ways the original Squat Every Day Trainer did. But this program also includes some additional training to help you improve your skills in the clean, and can help you prepare for a powerlifting meet if you're ready for one.

Do these workouts for four weeks. At the end, you can start over and repeat it, or simply go back through the original Squat Every Day Trainer again. Both plans can be personalized to match your individual goals.

However you choose to continue, know that you can't quit being hardcore after just a few weeks; pushing yourself should be a lifelong endeavor. What you do in the gym carries over to all aspects of your life.

If you can get up in the morning and make yourself do what everyone else thinks is impossible, the rest of your day will be easy!

Squat Every Day Sequel Program Details

If you haven't already done the Squat Every Day Trainer, I suggest you start there. The original program provides all the details you need to know in order to be successful, such as nutrition, supplementation, and training guidance. Once you complete that program, you can move on to this one.

Cory Gregory's #SQUATEVERYDAY 2.0
Watch the video - 35:52



Squat variations

Every day will bring a new type of squat. If you've already completed the Squat Every Day Trainer, you should be familiar with each variation.

Equipment

You don't need special equipment to perform this program. In reality, all you need to squat every day is a rack, a barbell, and some weights. However, if you'd like to continue making strength the most important aspect of your fitness or are preparing for a powerlifting meet, it would be wise to purchase some weightlifting shoes, a weightlifting belt, and some knee wraps or sleeves.



Weight progression

With the exception of Day 7, you'll squat as heavy as you can. That means you'll need to build up to a heavy single. I suggest you start by doing 20 reps with an empty bar. From there, do 10 reps with 95 pounds, then 5 reps with 135, then 3 reps with 185. If your back squat is over 365, take a few more triples. If the weight is starting to feel heavy, start taking singles.



Pump sets

The hypertrophy work you'll do in this trainer is unique and fun. I call this work "pump sets." To do pump sets, you'll perform variations of one exercise to failure. If you follow the workouts exactly as I've written them, your chest, shoulders, back, and arms will be massively pumped by the end of the workout.

Squat Every Day Sequel Workouts

Day 1: Squat And Chest
Warm-Up
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

Paused front squat, no belt

7 sets of 20 (bar only), 10, 5, 3, 1, 1, 1 reps
Paused front squat, no belt Paused front squat, no belt

Superset
4

Paused bench press

Warm-up set: 1 set of 20 reps with bar (no pause)
8 sets of 3,3,3,3,1,1,1,1 reps (do last set with less weight and a 5-second pause)
Paused bench press Paused bench press

T-bar row

15 reps
T-bar row T-bar row
Or
Seated dumbbell row Seated dumbbell row
Rule: Every time you do a bench set, you superset with 15 reps of a row.

5

Walking lunges

400 meters or 15-20 minutes
Walking lunges Walking lunges


Day 2: Squat, pull, and chest/back
Warm-Up
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

Paused front squat with belt

8-10 sets of 20 (bar only), 10, 5, 3, 1, 1, 1 reps
Paused front squat, no belt Paused front squat, no belt

4

2-plate deficit deadlift

6 sets of 1 rep
Two-plate deficit deadlift Two-plate deficit deadlift
Can substitute a conventional deadlift with or without bands.

Superset
5

Incline bench

3 sets of 10 reps each of close, medium, wide grips (no rest)
Incline bench Incline bench

T-bar row

15-20 reps
T-bar row T-bar row
Or
Seated dumbbell row Seated dumbbell row
Rule: Every time you do a bench set, you superset with 15 reps of a row.

Superset
6

Bench press

3 sets of 10 reps each of close, medium, wide grips (no rest)
Bench press Bench press

T-bar row

15-20 reps
T-bar row T-bar row
Or
Seated dumbbell row Seated dumbbell row
Rule: Every time you do a bench set, you superset with 15 reps of a row.


Day 3: Squat And Arms
Warm-Up
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

High-bar back squat with pause (choice of belt)

8-10 sets of 20 (bar only), 10, 5, 3, 1, 1, 1 reps
High-bar back squat with pause (choice of belt) High-bar back squat with pause (choice of belt)

Superset
4

Glute-ham raise

3 sets of 10-15 reps
Glute Ham Raise Glute Ham Raise

Weighted crunch

3 sets of 25 reps
Weighted Crunches Weighted Crunches

5

Barbell curl

5 sets of 10 reps each of close, normal, and wide grips
Biceps curl Biceps curl

6

Triceps bar push-down

5 sets of 10 reps each of close, normal, and wide grips
Straight-bar push-down superset Straight-bar push-down superset


Day 4: Squat and Chest/Back
Warm-Up
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

Glute-ham raise

1 set of 10-15 reps
Glute Ham Raise Glute Ham Raise

4

Front squat with belt

8 sets of 20 reps (bar only), 10, 5, 1, 1, 1, 1, 1
Front squat with belt Front squat with belt
Note: Use wraps on last 3 singles.

Superset
5

Paused bench press

Warm-up set: 1 set of 20 reps with bar (no pause)
8 sets of 3,3,3,3,1,1,1,1 reps (do last set with less weight and a 5-second pause)
Paused bench press Paused bench press

T-bar row

15-20 reps
T-bar row T-bar row
Or
Seated dumbbell row Seated dumbbell row
Rule: Every time you do a bench set, you superset with 15 reps of a row.

6

Walking lunges

400 meters or 15-20 minutes
Walking lunges Walking lunges


Day 5: Meet Day
Warm-Up
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

Glute-ham raise

1 set of 10-15 reps
Glute Ham Raise Glute Ham Raise

4

Low-bar squat with belt

7-8 sets of 20 (bar only),10, 5, 3, 1, 1, 1 reps
Low-bar squat with belt Low-bar squat with belt
Use wraps on last 3 sets.

5

Sumo deadlift with belt

6 sets of 1 rep
Sumo deadlift with belt Sumo deadlift with belt
If you have bands, alternate using them each week.

Superset
6

Incline bench

3 sets of 10 reps each of close, medium, wide grips (no rest)
Incline bench press Incline bench press

T-bar row

15-20 reps
T-bar row T-bar row
Or
Seated dumbbell row Seated dumbbell row
Rule: Every time you do a bench set, you superset with 15 reps of a row.

Superset
7

Bench press

3 sets of 10 reps each of close, medium, wide grips (no rest)
Flat bench Flat bench

T-bar row

15-20 reps
T-bar row T-bar row
Or
Seated dumbbell row Seated dumbbell row
Rule: Every time you do a bench set, you superset with 15 reps of a row.

8

Walking lunges

400 meters or 15-20 minutes
Walking lunges Walking lunges


Day 6: Squat
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

Front squat, no belt

6 sets of 2 reps at 70% of your max
Front squat, no belt Front squat, no belt

Superset
4

Glute-ham raise

3 sets of 10-15 reps
Glute Ham Raise Glute Ham Raise

Weighted crunch

3 sets of 25 reps
Weighted Crunches Weighted Crunches


Day 7: Squat
Warm-Up
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

Front squat, no belt

6 sets of 2 reps at 50 percent of your max
Front squat with belt Front squat with belt

Superset
4

Glute-ham raise

3 sets of 10-15 reps
Glute Ham Raise Glute Ham Raise

Weighted crunch

3 sets of 25 reps
Weighted Crunches Weighted Crunches


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