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Cory Gregory's Squat Every Day: Day 1

Want a squat you can be proud of? Follow Cory Gregory's Squat Every Day trainer and you'll have the whole gym watching you hit big weight!

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Welcome to Day 1 of the Squat Every Day trainer. You're going to start today's workout by getting in a squat rack. You'd better get used to it, because it's what you're going to be doing for the next 30 days.

Each day (except Sundays), you will try to hit your one-rep max. Today is a great day to test your starting point. Write down what you squat today and keep that number in the back of your mind. Do the same for each squat variation you do throughout the trainer. It should be your goal to squat more weight each week. If you do the program as it's designed, you'll see a much better squat number than you started with.

After you squat, you'll move to some conditioning work. After that, you'll do a push workout to hit your chest and triceps. It's a lot to get through in one workout, but if you don't waste time talking or resting you'll get through it within 90 minutes.

Support your performance and physique goals by following the muscle-building or fat-loss meal and supplement program. You can do all the work in the gym, but if you don't bring it to the kitchen, you won't see the results you're after.

Ready to squat? Let's get in the rack.

Squat Variation Close stance deep squat
Watch the video - 1:15

Day 1: Squat And Chest


3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge


Close-stance deep squat, no belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Close-stance deep squat Close-stance deep squat



3 sets of 10-15 reps

Walking lunge

3 sets of 200 feet
Walking lunge Walking lunge


Bench press

1 warm-up set of 30 light reps, 4 working sets of 12, 10, 8, 6 reps
Bench press Bench press


Incline dumbbell press

3 sets of 12 reps
Incline dumbbell press Incline dumbbell press


3 sets of 20 reps
Push-up Push-up


3 sets of 20 reps
Fly Fly

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