SUPER SQUATS
Enter your Session 1 weight to see the three-day 6-week, 18-session Super Squats progression.
New to the 20-rep squat program? Read the guide →
For a first run: choose a weight you could squat for 12–15 clean reps. The classic 10RM start is the most aggressive option. Read the warning →
| Week | Day | Sets × Reps | Weight |
|---|
How the Super Squats Program Works
This calculator shows the three-day no-miss arithmetic: one breathing-squat set of 20, three sessions per week for six weeks, with 2.5 kg added for the next session after each successful set. Session 1 uses the entered starting weight; Session 18 is 17 increases later. If you miss reps or form breaks, repeat or reduce the load instead of forcing progression.
The squat is the program. This calculator plans the 20-rep breathing squat, the only lift assigned a next-session increase after a successful set. The rest of the session is accessory work and should stay manageable.
Super Squats was designed as a short bodyweight-gain block. Use a modest calorie surplus, enough protein and carbohydrate, and adjust intake from your weekly weight and recovery trend. The book's famous "30 pounds in 6 weeks" is a marketing-era best case, not a promise; a gain that large would include fat, water, glycogen, and food mass. Full guide: protocol, breathing technique, diet, who it's for →
Super Squats Calculator FAQ
Is Super Squats safe?
Clean form is non-negotiable. Super Squats is high-stress training and belongs in a power rack with the safety pins set correctly. Heavy breathing and muscular burning are expected, but stop the set safely if your brace, depth, bar path, or control breaks down; if you feel pain, dizziness, vision changes, numbness or tingling, chest pain, unusual shortness of breath, or loss of balance. Forcing ugly reps under fatigue is dangerous and can cause injury.
How do I pick my starting weight?
Your starting weight is the load used for the first 20-rep set in Session 1. The classic method uses a 10-rep max, but that's the most aggressive option. For a first run, use a weight you could squat for 12–15 clean reps. Add weight only for the next session after all 20 reps meet the same depth, brace, and bar-path standard.
What are "breathing squats"?
After the early reps, stand fully locked out with the bar on your back, take a few controlled breaths, brace again, and perform the next rep. The breaths are controlled pauses, not permission to rush, relax under the bar, or accept sloppy reps.
What do I do after the block?
Deload for a week, then move to a sustainable program like Madcow 5×5 or 5/3/1. Don't run Super Squats back-to-back; use it as a short block, then build from it with lower fatigue.
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