Original 20 rep squat routine pdf

The original program recommends beginning with military presses to warm the body, but you may find it helpful to do a warmup and start each session with 1 set of 20 light squats, followed by the additional exercises as follows. Make your old 5 rep max your new 20 rep max in 6 short weeks, thats the promise of this routine. It is common to gain 20 30 pounds of bulk in as little as 68 weeks with this full body routine. The 20 rep squat workout is all about pushing your limits and seeing what youre really capable of. I am a big believer in the 20 rep squat routine,but would like to hear the opinions of anyone here who has used the 20 rep squat routine. Get through this workout and youll build serious amounts of musclefast. Nowadays, there are several variations of the 20 rep squat routine, such as front squat back squat combos, restpause sets, and countdowns. One of the oldest and most famous of all old school bulking routines by far is the. Train the lower body twice per week, once with the 20 rep barbell squat routine and the other with something without squats. The 20 rep squat routine the most effective way to build. Just share this post on social media to download a printable pdf of these workouts.

The exercises listed below should be performed in the order listed. The 20 rep squat program is one of the oldest lifting programs there is. The 20 rep squat routine the most effective way to build muscle. The original 300 workout used by the cast of the movie 300, with video demonstration. The original program recommends beginning with military presses to warm the body, but you may find it helpful to do a warmup and start each.

Squats 1 x 20 reps dumbbell pullovers 1 x 20 reps immediately after squats barbell or dumbbell bench presses 3 x 6 to 8 reps. The 20 rep squat program is nothing new, but unlike so many other programs, it has withstood the test of time. Theyre generally prescribed as the cornerstone of a 6week program. This routine is a timeproven means of becoming stronger and larger all other factors being equal.

With the 20 rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. What follows is the original is a reworking of the classic routine. It should be used sparingly because it is extremely. How often you do the squats during the sixweek program is debatable. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. The 20 rep squat workout brutal but effective fitness. It was introduced by john mccallum in 1968 and was originally coined squats and milk because old school lifters would drink a gallon of milk a day gomad while on it. It was a huge component of the original 20 rep programs years agoso big a component, in fact, that it was sometimes called the squats and milk program. Get a printable log of the original ironman routine. This routine may not look fancy or impressive compared to some of the slick, fancy routines in the muscle mags, but it is very effective. The core of this training routine is one 20 rep set of squats, just one set.