Triple Your Gains With Squat Every Day 3.0

Ready to make some serious gains in your big lifts? Squat Every Day 3.0 is a 3-week wave that utilizes band tension for maximum results!

You've undoubtedly heard about the Squat Every Day Trainer—it's one of the most hardcore, badass, effective trainers available. If you haven't heard of it, I can't recommend it enough. I've been squatting every day for a year and have never felt stronger or fitter. If you've been through the full trainer, then you know what I'm talking about.

After creating Squat Every Day, I built Squat Every Day: The Sequel. This three-week sequel challenges you much like the original version, but includes some new skills and can help you prepare for a powerlifting meet. It's the perfect way to continue to squat daily while learning new squat variations and testing yourself in new ways.

I love these programs and I know they work, but what good is a series without the culminating third act? To complete the trilogy, let me introduce Squat Every Day 3.0.

Squat Every Day 3.0 introduces a new character to our series: resistance bands. If you've never used them, you're about to get a crash course in how bands can make or break you. If you thought the original Squat Every Day was hard, you're about to be blown away! Without the right mindset, the bands will dominate you.

But if you're ready to lift, I'm ready to teach. Be prepared to get better every single day.

Corey Gregory's Squat Every Day 3.0
Watch the video - 17:22



Program Details

The nuts and bolts of Squat Every Day 3.0 are simple. Each week for three weeks, you're going to add more band resistance to your squat and bench press. Training with additional band resistance is brutal, but the payoff is huge. When I removed the bands after my own three-week wave, I noticed greater power, speed, and explosiveness in all of my lifts.

However, if you haven't already done the full Squat Every Day trainer, I suggest you start there. The original nine-week program provides all the details you need to know in order to be successful. You'll get nutrition, supplementation, and training guidance that you can utilize for as long as you're squatting every day. Once you complete that program, you can move on to this one.

Equipment

I always suggest a weight belt, knee wraps or sleeves, wrist wraps, and weightlifting shoes, but they're not absolutely necessary to complete this trainer. However, to do the 3.0 portion of Squat Every Day, you need to purchase resistance bands.

To get the maximum benefit, I suggest a pair of light bands (70-100 pounds), a pair of medium bands (150 pounds), and a pair of mini bands (50 pounds). Be sure to get two bands at each weight because you'll need to put one on each side of the bar.

If you've never used resistance bands, don't panic. Check out the video above for a complete tutorial!

Throughout this wave, you're going to alternate front squats and back squats.

Squat variations

Throughout this wave, you're going to alternate front squats and back squats. If you're not sure how to perform these lifts and their variations, please watch the squat-variation video from the original Squat Every Day program.

Program Progression

You'll follow the same workouts for all three weeks of this program. However, each week you're going to increase the amount of tension the bands provide to ensure consistent growth. Here's the breakdown for each big lift:

Squat band tension

  • Week 1: Light bands (70-100 pounds)
  • Week 2: Medium bands (150 pounds)
  • Week 3: Medium and mini bands (200 pounds)

Bench band tension

  • Week 1: Light bands (100 pounds)
  • Week 2: Medium band (150 pounds)
  • Week 3: Medium band (150 pounds)

Deadlift band tension

Unless you have a platform with anchors for bands, there's no perfect way to use bands on the deadlift. So, don't worry about using the bands on your deadlift unless you have access to an anchored platform. If you do have access, follow the same pattern as the squat.

Squat Every Day 3.0

Rest periods: Just get a drink of water and load the plates. Don't sit around and wait.

Monday: Squat/bench
Warm-up
1

Bike

3 min.
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Paused front squat, no belt (light bands)

7 sets of 25 (just the bar), 1, 1, 1, 1, 1, 1 reps
Note: Perform singles until you hit a max on your last set
Paused front squat, no belt (light bands) Paused front squat, no belt (light bands)

Superset
3

Bench press (light bands)

heavy singles to failure
Bench press (light bands) Bench press (light bands)

Row variation

20 reps
Row variation Row variation


Superset
4

Triceps variation

3-5 sets of 20 reps
Triceps variation Triceps variation

Biceps curl variation

3-5 sets of 20 reps
Biceps curl variation Biceps curl variation


5

Walking lunge

400 meters or 15-20 min.
Walking lunge Walking lunge


Tuesday: Squat/deadlift
Warm-up
1

Bike

3 min.
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Paused back squat, no belt (light bands)

7 sets of 25 (just the bar), 1, 1, 1, 1, 1, 1 reps
Note: Perform singles until you hit a max on your last set
Paused back squat, no belt (light bands) Paused back squat, no belt (light bands)

3

Conventional deadlift

Work up to heavy single
Conventional deadlift Conventional deadlift


Superset
4

Incline dumbbell press

3 sets of 10 reps (no rest)
Incline dumbbell press Incline dumbbell press

Row variation

3 sets of 15-20 reps
Row variation Row variation


Superset
5

Glute-ham raise

3 sets of 10 reps
Glute-ham raise Glute-ham raise

Toes to bar

3 sets of 10-15 reps
Toes to bar Toes to bar

Conditioning
6

Walking lunge

400 meters or 15-20 min.
Walking lunge Walking lunge


Wednesday: Squat/push press
Warm-up
1

Bike

3 min.
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Paused front squat with belt (light bands)

7 sets of 25 (just the bar), 1, 1, 1, 1, 1, 1 reps
Note: Perform singles until you hit a max on your last set
Paused front squat with belt (light bands) Paused front squat with belt (light bands)

3

Push press

5 sets of 3, 3, 1, 1, 1 reps
Push press Push press


Triset
4

Arnold press

4 sets of 12-15 reps
Arnold press Arnold press

Shrug

4 sets of 12-15 reps
Shrug Shrug

Rear-delt fly

4 sets of 12-15 reps
Rear-delt fly Rear-delt fly

Superset
5

Glute-ham raise

3 sets of 10 reps
Glute-ham raise Glute-ham raise

Toes to bar

3 sets of 10-15 reps
Toes to bar Toes to bar


Thursday: Squat/bench press
Warm-up
1

Bike

3 min.
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Glute-ham raise

1 set of 10-15 reps
Glute-ham raise Glute-ham raise

3

Paused back squat with belt (light bands)

7 sets of 25, 1, 1, 1, 1, 1, 1 reps
Paused back squat with belt (light bands) Paused back squat with belt (light bands)

Superset
4

Bench press (light bands)

6 sets of 1 rep
Bench press (light bands) Bench press (light bands)

Row variation

6 sets of 15-20 reps
Row variation Row variation


Superset
5

Triceps variation

3-5 sets of 20 reps
Triceps variation Triceps variation

Biceps curl variation

3-5 sets of 20 reps
Biceps curl variation Biceps curl variation


Conditioning
6

Walking lunge

400 meters or 15-20 min.
Walking lunge Walking lunge


Friday: "Meet Day Friday"
Warm-up
1

Bike

3 min.
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Glute-ham raise

1 set of 10-15 reps
Glute-ham raise Glute-ham raise

3

Low-bar, wide-stance back squat, with belt and wraps on last 3 sets (light bands)

7 sets of 25 (just the bar), 1, 1, 1, 1, 1, 1 reps
Note: Perform singles until you hit a max on your last set
Low-bar, wide-stance back squat, with belt and wraps on last 3 sets (light bands) Low-bar, wide-stance back squat, with belt and wraps on last 3 sets (light bands)

4

Conventional deadlift

Work up to heavy single
Conventional deadlift Conventional deadlift


Superset
5

Incline barbell press

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

Row variation

3 sets of 15-20 reps
Row variation Row variation


Superset
4

Bench press

3 sets of 10 reps (no rest)
Bench press Bench press

Row variation

3 sets of 15-20 reps
Row variation Row variation


5

Lateral raise

100 reps
Lateral raise Lateral raise

6

Rear-delt fly

100 reps
Rear-delt fly Rear-delt fly

Conditioning
7

Walking lunge

400 meters or 15-20 min.
Walking lunge Walking lunge


Saturday: Squat
Warm-up
1

Bike

3 min.
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Front squat, no belt (no bands)

7 sets of 25 (just the bar), 1, 1, 1, 1, 1, 1 reps
Note: Perform singles until you hit a max on your last set
Front squat, no belt (no bands) Front squat, no belt (no bands)

Superset
3

Glute-ham raise

3 sets of 10-15 reps
Glute-ham raise Glute-ham raise

Toes to bar

3 sets of 10-15 reps
Toes to bar Toes to bar


Sunday: Squat
Warm-up
1

Bike

3 min.
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Back squat, no belt (no bands)

7 sets of 25 (just the bar), 1, 1, 1, 1, 1, 1 reps
Note: Perform singles until you hit a max on your last set
Back squat, no belt (no bands) Back squat, no belt (no bands)

Superset
3

Glute-ham raise

3 sets of 10-15 reps
Glute-ham raise Glute-ham raise

Toes to bar

3 sets of 10-15 reps
Toes to bar Toes to bar


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