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Cory Gregory's Squat Every Day: Day 15

Get back to lifting heavy today, and enjoy every second of it!

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Welcome to Week 3 of the Squat Every Day trainer! As always, head to the squat rack to get started. Use the warm-up to focus on what lies ahead. Get mentally prepared to break your record.

Your max on the close-stance squat should increase this week. You shouldn't throw on an extra 20 pounds and expect to hit it. Be patient and try for small, 5- or 10-pound increases.

Of course, you also get the pleasure of pressing from the flat bench today. Increase the weight as the reps go down.

Squat Variation Close stance deep squat with belt
Watch the video - 1:24

Day 15: Squat And Chest


3 minutes
Bike Bike

Walking lunge

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


Close-stance deep squat with belt

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


Glute-ham raise

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

Walking lunge

3 sets of 200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge


Bench press

Warm-up set: 1 set of 30 reps
Working sets: 4 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

Dumbbell fly

3 sets of 20 reps
Dumbbell Flyes Dumbbell Flyes

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