Vital Stats

  • Name: Cory Gregory
  • Height: 5'11"
  • Weight: 185-190 lbs, 175 contest
  • Education: Exercise Specialist Degree: Columbus State University; NESTA Fitness Coach; CrossFit Level 1-Westside Barbell certified
  • Occupation: Co-Founder MusclePharm
  • Contest History: Competed in 14 bodybuilding shows over 20 powerlifting meets

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.

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
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
1
Bicycling, Stationary
Warm-up.
1 set, 3 mins
2
Bodyweight Walking Lunge
Warm-up.
1 set, 100-200 ft
3
Front Barbell Squat
Paused. No belt.
7 sets, 20, 10, 5, 3, 1, 1, 1 reps (first 20 reps are bar only)
4
Superset
Barbell Bench Press - Medium Grip
Paused. First set is warm-up set and not paused.
8 sets, 3, 3, 3, 3, 1-3, 1, 1, 1 reps (do last set with less weight and a 5-second pause)
T-Bar Row
or Seated Dumbbell Row.
8 sets, 15 reps
5
Barbell Walking Lunge
1 set, 400 m (or 15-20 minutes)
Day 2: Squat, Pull, and Chest/Back
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
1
Bicycling, Stationary
Warm-up.
1 set, 3 mins
2
Bodyweight Walking Lunge
Warm-up.
1 set, 100-200 ft
3
Front Barbell Squat
Paused. With belt.
8 sets, 20, 10, 5, 3, 1, 1, 1, 1 reps
4
Deficit Deadlift
Off 2-plates.
6 sets, 1 reps (Can substitute a conventional deadlift with or without bands)
5
Superset
Barbell Incline Bench Press Medium-Grip
3 sets, 10 reps ( each of close, medium, wide grips)
T-Bar Row
or Seated Dumbbell Row.
3 sets, 15-20 reps
Day 3: Squat and Arms
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
1
Bicycling, Stationary
Warm-up.
1 set, 3 mins
2
Bodyweight Walking Lunge
Warm-up.
1 set, 100-200 ft
3
Barbell Squat
High-bar with pause. Belt optional.
8 sets, 20, 10, 5, 3, 1, 1, 1, 1 reps (first 20 reps are bar only)
4
Superset
3 sets
Glute Ham Raise
3 sets, 10-15 reps
Weighted Crunches
3 sets, 25 reps
5
Barbell Curl
5 sets, 10 reps (each of close, normal, and wide grips)
6
Triceps Pushdown
Day 4: Squat and Chest/Back
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
1
Bicycling, Stationary
Warm-up.
1 set, 3 mins
2
Bodyweight Walking Lunge
Warm-up.
1 set, 100-200 ft
3
Glute Ham Raise
1 set, 10-15 reps
4
Front Barbell Squat
With belt. Use wraps on last 3 singles.
8 sets, 20, 10, 5, 3, 1, 1, 1, 1 reps (first 20 reps are bar only)
5
Superset
8 sets
Barbell Bench Press - Medium Grip
Paused. Begin with 1 warm-up set of 20 reps with bar (no pause).
8 sets, 3, 3, 3, 3, 1-3, 1, 1, 1 reps (do last set with less weight and a 5-second pause)
T-Bar Row
or Seated Dumbbell Row.
8 sets, 15-20 reps
6
Barbell Walking Lunge
1 set, 400 m (or 15-20 minutes)
Day 5: Meet Day
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
1
Bicycling, Stationary
Warm-up.
1 set, 3 mins
2
Bodyweight Walking Lunge
Warm-up.
1 set, 100-200 ft
3
Glute Ham Raise
1 set, 10-15 reps
4
Barbell Squat
Low-bar with belt. Use wraps on last 3 sets.
8 sets, 20, 10, 5, 3, 1, 1, 1, 1 reps (first 20 reps are bar only)
5
Sumo Deadlift
With belt.
6 sets, 1 reps (If you have bands, alternate using them each week)
6
Superset
3 sets
Barbell Incline Bench Press Medium-Grip
3 sets, 10 reps (each of close, medium, wide grips)
T-Bar Row
or Seated Dumbbell Row.
3 sets, 15-20 reps
7
Superset
Barbell Bench Press - Medium Grip
3 sets, 10 reps (each of close, medium, wide grips)
T-Bar Row
or Seated Dumbbell Row.
3 sets, 15-20 reps
8
Barbell Walking Lunge
1 set, 400 m (or 15-20 minutes)
Day 6: Squat
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
1
Bicycling, Stationary
1 set, 3 mins
2
Bodyweight Walking Lunge
1 set, 100-200 ft
3
Front Barbell Squat
No belt.
6 sets, 2 reps (at 70% of your max)
4
Superset
3 sets
Glute Ham Raise
3 sets, 10-15 reps
Weighted Crunches
3 sets, 25 reps
Day 7: Squat
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
1
Bicycling, Stationary
Warm-up.
1 set, 3 mins
2
Bodyweight Walking Lunge
Warm-up.
1 set, 100-200 ft
3
Front Barbell Squat
No belt.
6 sets, 2 reps (at 50 percent of your max)
4
Superset
3 sets
Glute Ham Raise
3 sets, 10-15 reps
Weighted Crunches
3 sets, 25 reps

About the Author

Cory Gregory

Cory Gregory

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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