The 20-rep squat program dates back to 1968, when it was originally called “Squats and Milk.” At the time, lifters would drink a gallon of milk a day while they followed it! The fact is, no matter the name it goes by, the 20-rep squat program delivers results and many top bodybuilders have built some extremely impressive sets of wheels following it over the last four decades.
Here’s the routine:
Day 1: Legs and abs
|Standing calf raises||4||8-10|
Day 2: Rest
Day 3: Chest, shoulders, triceps and abs
|Close-grip bench presses||2||8-10|
Day 4: Off
Day 5: Back, biceps and abs
|Bent-over barbell rows||3||8-10|
Day 6: Off
Day 7: Off
- Train the lower body twice per week, once with the 20-rep barbell squat routine and the other with something without squats (deadlifts).
- With the 20-rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Get 20 reps.
- For each succeeding 20-rep squat workout, add 5 to 10 pounds on the bar and find a way to accomplish 20 reps.
- Follow this routine only for 6 weeks, then train normally for 6 weeks before tackling this routine again.