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Cory Gregory's Squat Every Day: Day 18

If you want to be big and strong, you need to get under the barbell and squat!

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The squat developed into a popular core lift in the middle of the 20th century, and became readily available once power racks were developed as a way to mount the weight to weightlifters' backs.

Thankfully, you'll never know what it's like to load a barbell at an angle and tip it onto your shoulders as you saw in the "History of the Squat" video. Modern advances made the squat doable. But you, in your gym, with your goals and your max... You are the one who makes the squat the defining element of this training program.

This program isn't about the strongmen of yesteryear. It is about your dedication to building an iron mind and body. Load the plates. Get stronger.

Squat Variation Front squat with pause
Watch the video - 1:04

Day 18: Squat And Arms


3 minutes
Bike Bike

Walking lunge

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


Paused front squat, no belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Front Barbell Squat Front Barbell Squat


Biceps curl

3-4 sets of 28 method
Biceps curl Biceps curl


Triceps push-down

3-4 sets of 20 reps
Triceps push-down Triceps push-down


Preacher curl

3-4 sets of 12 reps close-grip, 12 reps wide-grip
Preacher Curl Preacher Curl

Bench dip

3-4 sets of 20 reps
Bench Dips Bench Dips

Reverse curl

3-4 sets of 12 reps
Reverse Barbell Curl Reverse Barbell Curl

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