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.

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!

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.

A Word on Weight Progression

With the exception of Days 6 and 7, you'll squat as heavy as you can. That means you'll need to build up to a heavy single. Because the bands add significant tension and resistance, you'll have to use a lighter load.

At first, you may feel a little dumb because you won't be squatting nearly as much free weight as you were during the previous versions of Squat Every Day, but the bands make up for it. Once you take the bands off, you'll notice massive increases.

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
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 (light bands).
7 sets, 25, 1, 1, 1, 1, 1, 1 reps (Perform first set with just the bar, Perform singles until you hit a max on your last set)
4
Superset
Barbell Bench Press - Medium Grip
With light bands.
1 set, to failure (heavy singles)
T-Bar Row
Variations: Seated, bent-over, or chest-supported row.
1 set, 20 reps
5
Superset
3-5 sets
Triceps Pushdown
Variations: Rope push-down, dumbbell extension, or skullcrusher.
5 sets, 20 reps
Barbell Curl
Variations: Barbell curl, dumbbell curl, or spider curl.
5 sets, 20 reps
6
Bodyweight Walking Lunge
1 set, 400 m (or 15-20 min.)
Tuesday: Squat/Deadlift
1
Bicycling, Stationary
Warm-up.
1 set, 3 mins
2
Bodyweight Walking Lunge
Warm-up.
1 set, 100-200 ft
3
Barbell Squat
Paused. No belt (light bands).
7 sets, 25, 1, 1, 1, 1, 1, 1 reps (Perform first set with just the bar, Perform singles until you hit a max on your last set)
4
Barbell Deadlift
Alternate option: Sumo deadlift.
1 set, to failure (Work up to heavy single)
5
Superset
Incline Dumbbell Press
First set Arnold press. Second set neutral grip. Third set regular grip.
3 sets, 10 reps
T-Bar Row
Row variation: seated, bent-over, or chest-supported.
3 sets, 15-20 reps
6
Superset
Glute Ham Raise
3 sets, 10 reps
Hanging Pike
Toes-to-bar.
3 sets, 10-15 reps
7
Bodyweight Walking Lunge
1 set, 400 m (or 15-20 min.)
Wednesday: Squat/Push Press
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 (light bands).
7 sets, 25, 1, 1, 1, 1, 1, 1 reps (Perform first set with just the bar, Perform singles until you hit a max on your last set)
4
Push Press
5 sets, 3, 3, 1, 1, 1 reps (Front or behind-the-neck)
5
Triset
Arnold Dumbbell Press
4 sets, 12-15 reps
Dumbbell Shrug
4 sets, 12-15 reps
Reverse Flyes
4 sets, 12-15 reps
6
Superset
Glute Ham Raise
3 sets, 10 reps
Hanging Pike
Toes-to-bar.
3 sets, 10-15 reps
Thursday: Squat/Bench Press
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
Paused. With belt (light bands).
7 sets, 25, 1, 1, 1, 1, 1, 1 reps
5
Superset
Barbell Bench Press - Medium Grip
With light bands.
6 sets, 1 reps
T-Bar Row
Row variation: seated, bent-over, or chest-supported.
6 sets, 15-20 reps
6
Superset
3-5 sets
Triceps Pushdown
Tricep variations: Rope push-down, dumbbell extension, or skullcrusher.
5 sets, 20 reps
Barbell Curl
Bicep variations: Barbell curl, dumbbell curl, or spider curl.
5 sets, 20 reps
7
Bodyweight Walking Lunge
Conditioning.
1 set, 400 m (or 15-20 min.)
Friday: Meet Day
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
Wide-Stance Barbell Squat
Low-bar. With belt and wraps on last 3 sets (light bands).
7 sets, 25, 1, 1, 1, 1, 1, 1 reps (perform first set with just the bar, Perform singles until you hit a max on your last set)
5
Barbell Deadlift
Conventional or sumo deadlift.
1 set, to failure (Work up to heavy single)
6
Superset
Barbell Incline Bench Press Medium-Grip
3 sets, 10 reps (each of close, medium, and wide grips)
T-Bar Row
Row variation: T-Bar, seated, bent-over, or chest-supported.
3 sets, 15-20 reps
7
Superset
Barbell Bench Press - Medium Grip
3 sets, 10 reps (First set close grip. Second set medium grip. Third set wide grip.)
T-Bar Row
Row variation: T-Bar, seated, bent-over, or chest-supported.
3 sets, 15-20 reps
8
Side Lateral Raise
1 set, 100 reps
9
Reverse Flyes
1 set, 100 reps
10
Bodyweight Walking Lunge
Conditioning.
1 set, 400 m (or 15-20 min.)
Saturday: Squat
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 (no bands).
7 sets, 25, 1, 1, 1, 1, 1, 1 reps (perform first set with just the bar, Perform singles until you hit a max on your last set)
4
Superset
Glute Ham Raise
3 sets, 10-15 reps
Hanging Pike
Toes-to-bar.
3 sets, 10-15 reps
Sunday: Squat
1
Bicycling, Stationary
Warm-up.
1 set, 3 mins
2
Bodyweight Walking Lunge
Warm-up.
1 set, 100-200 ft
3
Barbell Squat
No belt (no bands).
7 sets, 25, 1, 1, 1, 1, 1, 1 reps (perform first set with just the bar, Perform singles until you hit a max on your last set)
4
Superset
Glute Ham Raise
3 sets, 10-15 reps
Hanging Pike
Toes-to-bar.
3 sets, 10-15 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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