Are you constantly wearing pants to the gym trying to cover up those sorry pair of twigs you called legs? Tired of seeing your buddies at the gym constantly improving their max squat, yet you seem to be stuck in a rut?

Well, we’ve got just the program to bulk of those chicken legs.

This isn’t going to be easy. In fact, you’ll probably think we’re a little bit nuts once you see what we’re proposing, but after 21 days you’ll have legs that’ll be stronger than ever and the envy of every other bro at the gym.

Get ready for 21 Day Squat Challenge!

Program Overview

You read that correctly, you’ll be squatting everyday (except Sundays) for 21 days straight. The workout plan is rather simple — you’re going to squat everyday at the beginning of your workout regardless if it’s chest day, back day or arm day.

Every day you step in the gym, you’re getting under the bar and squatting. You’re not doing hack squats, leg press, or, heaven forbid, smith machine squats. You’re slapping some wheels on the bar and free squatting.

Each training session, you’ll work up to a maximum effort squat and then follow that with 2-3 back off sets using 70-80% of the weight on your maximum effort set, then proceed with your normal workout for the day. And yes, before you even ask, there is a dedicated leg day workout following your daily squat program.

This program sounds crazy, and yes, it’s hard as hell. This isn’t meant to be easy by any means, but by going (and growing) through this program, you’ll become a true force in and out of the gym. You’ll become mentally and physically stronger, increase muscle mass, and become a certified squat expert!

Training Pointers

  • If you’ve never squatted more than once per week, then get ready to be in some seriously bad muscle pain all day, every day.
  • The concept of “overtraining” is more often than not Squatting heavy everyday will NOT lead to overtraining, it may just lead to some excruciating soreness if you’re not used to training heavy or with great intensity very often.
  • Push yourself each and every workout. There are no easy days on this training program. Each day you step under the bar you should be trying to perform lift more weight or perform more reps than the previous day
  • Make sure you’re consuming enough calories. Don’t attempt this program while dieting or prepping for a show. You’re subjecting your muscles and CNS to a tremendous amount of work, and you’re going to need all of those calories (and then some) if you truly want to make size and strength gains.
  • Don’t skimp on sleep. The body recovers while at rest, so no all-nighters with the guys or binge-watching Netflix with your lady. Get at least 8 hours of sleep every night if you want to have any shot of surviving the next 21 days.
  • Have fun! This might sound strange to say, but embrace the challenge of squatting everyday for the next 21 days and try to find some enjoyment in the fact you’re transforming your mind and body for the better.

Squat Every Day Program

Every workout starts with the squat, so, let’s say you’re current 1RM on back squat is 325lbs. Begin the workout by performing 12-15 reps of the back squat with just the bar on your back and incrementally work your way up in weight while reducing the reps until you hit your 1 rep max for the day. Following that max effort set, drop 20-30% of the weight off the bar and perform 2-3 back off sets for 5 reps.

Note: There should be NO missed reps during these 21 days. If you miss a rep that means you’re going to heavy. Cut back the weight and get in all of your reps.

Here’s an example of how a day would look:

  • Set #1: Empty Bar – 15 reps
  • Set #2: 135 lbs – 8 reps
  • Set #3: 185 lbs – 5 reps
  • Set #4: 225 lbs – 3 reps
  • Set #5: 275 lbs – 1 rep
  • Set #6: 325 lbs – 1 rep
  • Set #7: 225 lbs – 5 reps
  • Set #8: 225 lbs – 5 reps

For your first few sets, you can take 1-2 minutes of rest. Once you start getting into the heavier weights, take anywhere 3-5 minutes to allow your strength to return and ensure you’re ready to attack the next set. When looking to increase your max weight or working weight on the back off sets, only increase the total weight by 10-20 lbs.

Rest periods during the rest of the training program should be 1-2 minutes per set.

Training Program

Note: AMRAP = As Many Reps As Possible

Monday – Back

Exercise

Sets

Reps

21 Day Squat Challenge

   

Pull Ups

4

AMRAP

Seated Cable Rows

3

 8-10

1-Arm Dumbbell Rows

 3

10-12

Decline Dumbbell Pullovers

 3

12-15

 

Tuesday – Chest

Exercise

Sets

Reps

21 Day Squat Challenge

   

Barbell Bench Press

4

6-8

Incline Dumbbell Press

3

 8-10

Machine Chest Press

 3

10-12

Decline Push Ups

 3

AMRAP

 

Wednesday – Legs

Exercise

Sets

Reps

21 Day Squat Challenge

   

Dumbbell Stiff Leg Deadlifts

4

8-10

Lying Leg Curls

3

8-12

Seated Calf Raises

 3

10-12

Bodyweight Lunges

 3

25 reps / leg

 

Thursday – Arms

Exercise

Sets

Reps

21 Day Squat Challenge

   

Tricep V-Bar Pushdowns

4

8-12

Barbell Curl

4

8-10

EZ Bar Skullcrushers

4

10-12

Cable Rope Curl

4

10-12

 

Friday – Shoulders

Exercise

Sets

Reps

21 Day Squat Challenge

   

Military Press

4

6-8

Seated Arnold Press

3

8-10

Cable Lateral Raise

4

10-12

Cable Rear Delt Fly

4

12-15

 

Saturday – Chest / Back

Exercise

Sets

Reps

21 Day Squat Challenge

   

Lat Pulldown

3

8-10

Incline Cable Press

3

8-10

1-Arm Cable Row

3

10-12

Pec Dec

3

10-12

Day 7: Off

Takeaway

We told you at the outset this program was intense, and would demand everything you could give, and then some more. Eat plenty and sleep a ton, and after 21 days, you’ll have quads of the gods and never again walk into the gym in a pair of sweatpants!mp-combat-powder-article-ad

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