Build Mass With Squats and Milk !!!

Follow this intense, high-rep program to build serious muscle in just 6 weeks.

Squats and Milk

Here’s a 6-week, 20-rep squat program that incorporates Olympic lifting variations and old-school body building methods. You’ll workout 3x/week, performing full body workouts.

Here’s a sample training week:

Sunday - Rest
Monday - W/O 1
Tuesday - Rest
Wednesday - W/O 2
Thursday - Rest
Friday - W/O 3
Saturday - Rest

The workouts can be broken down as follows:

A) Power focus
B1) 20-rep Squats
B2) Dumbbell Pull-Overs
C1) Super Set – Compound Exercise
C2) Super Set – Isolation Exercise
D) Isolation Exercise Drop Set Method
E) Isolation Exercise 21s Method

For circuit C, perform the first set of the compound exercise followed immediately by one set of the isolation exercise. Take the recommended break and repeat for a 2nd set.

For circuit D, start with a weight you can do 3-5 reps with. Drop the weights down as you fatigue for 3 consecutive drops.

For circuit E, used a moderately heavy weight and perform 7 bottom half reps. Next, perform 7 top half reps. Lastly, perform 7 full range of motion reps.

To determine your starting weight for the 20-rep squats, take your current 5-RM and subtract 5 lbs for each scheduled workout. So, if your current 5RM is 315 lbs and you are planning to train 3x/week for 6 weeks (18 workouts), you should begin with 225 lbs. (18 workouts x 5 lbs per workout = 90 lbs). Subtracting 90 from 315 gives you 225. Attempt to add 5 lbs. to your squat every workout.