About this workout
When I started the squat every day for health and rehab program (found here), I was both hopeful and skeptical. Could frequently doing the one exercise I was terrible at be the ticket to hip health, knee health, and better gains?It turns out the answer was yes.
This amazing, primal movement is not only necessary for pooping when lacking a toilet, but also for maximizing your functionality as a human being.
Related - Squat Every Day Challenge and Workout
When I posted my article, it was meant to be a warm-up. But this "warm-up" takes a while to do. People were wondering, "What the heck will I do on leg day? I am already doing 50+ sets of squats a week?"
Simple question, yet I have not provided a plan. Until now.
Squat Every Day Program
This program is based on squatting daily. As you progress, you can add more sets or decrease sets. Here is the program in a nutshell:- Select 50% of your working weight. For me, I work with 405lbs for 8-10 reps, so I just round up to 225lbs as my "max weight." It doesn't have to be exact.
- Select two build-up weights to get to that weight. For me, at 225, I choose 135lbs and 185lbs. For 135lbs, it would be 95lbs and 115lbs. For 315lbs, it would be 135lbs and 225lbs. Simple, not exact, but perfect for what we need.
- It will be designed for six total sets. BUT prior to this, we will also do some pillar prep and bodyweight squats or goblet squats. Choose a weight you can get for 10 reps on the goblet squats and bodyweight is just You! Do 3 total sets of goblet squats or bodyweight squats.
- You will do 6 total sets. Using my 225lb example:
- Set 1: 135 x 8
- Set 2 135 x 8
- Set 3: 185 x 5
- Set 4: 185 x 5
- Set 5: 225 x 3
- Set 6: 225 x 3
6 days?
YUP! This is an advanced program for those who want gains.
For how to progress, your goal is to lift heavier and/or complete more reps each week. An example of how you could progress on lower reps could be:
- Week 1 = 225 X 4, 3, 3
- Week 2 = 225 X 5; 235 X 3, 3
- Week 3 = 235 X 4, 4, 3
- Week 4 = 235 X 5; 245 X 4, 3
- Week 1 = 100 X 12; 105 X 10, 8
- Week 2 = 105 X 12; 110 X 11, 10
- Week 3 = 110 X 12; 115 X 12; 120 X 8
- Week 4 = 120 X 10, 9, 8
Day 1: Legs
- Squat Everyday Program
- Straight Leg Deadlift - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
- Leg Curls - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
- Standing Calf Raise - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
Day 2: Chest
- Squat Everyday Program
- Barbell Bench Press - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
- Machine Chest Press - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
- Dumbbell Fly - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
Day 3: Arms
- Squat Everyday Program
- Triceps Press Down - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
- Skullcrushers - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
- Barbell Curl - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
- Cable Rope Curl - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
Day 4: Deadlifts
- Squat Everyday Program
- Deadlifts - 8 sets of 3-12 reps pyramiding up in weight and down in reps each set
- Seated Calf Raise - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
Day 5: Shoulders
- Squat Everyday Program
- Standing Barbell Shoulder Press - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
- Lateral Raises - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
- Scarecrow - 4 sets of 12-15 reps pyramiding up in weight and down in reps each set
Day 6: Back
- Squat Everyday Program
- Lat Pulldowns - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
- One Arm Dumbbell rows - 4 sets of 8-15 reps pyramiding up in weight and down in reps each set
- T-Bar or Barbell Rows - 4 sets of 6-12 reps pyramiding up in weight and down in reps each set
Day 8: Repeat
This isn't Enough!
As with any training program, you can use this as a blueprint and substitute or add to it. If you don't like flat barbell bench press, do dumbbell instead! If you want to do shrugs (I left them off since deadlifts are very trap-intensive), add them into shoulder, back or deadlift day.
While I like this the way it is written, make it your own and do what works best for you.
Give this program a shot for 6 weeks and let us know below in the comments section how your gains are.
Questions and results
5 comments
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.
KristinaJuly 23, 2021
What rest times should you do on this program between sets?
SonnyJune 24, 2021
Been following this routine for four weeks and I must say I am a believer! I used to hate squats and the mobility I’ve gained has made me more comfortable doing them. If anything the “ugghh leg day” feeling has subsided and now it’s more like a fact of life. I have seen NOTICEABLE difference in size and definition! Can’t wait to keep going!
John HennessyJanuary 11, 2019
I am really interested in giving this a try. I would maybe try this for a few months to bring up my legs a little bit. I want tree trunks!
GrantJanuary 11, 2019
I ran a squat everyday program for about four months and saw some good results but the program I ran had me handling near max weights everyday. I have never tried (or heard of) an advanced program that never involved using more than 50% of your max. If you currently are lifting 405 for sets of 10 how in the world will you make progress lifting 225 for sets of 3?
Justin TattersJanuary 11, 2019
Started the squat everyday program a couple weeks ago. It has really helped my hip mobility and recovery with a knee injury I have been fighting.