'Ball Busters', Widow-Makers, Man Breakers. These are words used to describe the 20 rep squat. But back in the golden age of bodybuilding, before expensive supplements and better living through chemistry, this is how the old school weight lifters got BIG. If you can suffer though the 6 weeks that it takes to get through this routine you will grow bigger legs and even bigger balls. Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." Don't say I didn't warn you.

Contents 1 The Original 20 Rep Squat Program (John McCallum, 1968) 2 20 Rep Squat Program (Scaled Down) 3 Randall J. Strossen's Super Squat Program 4 20 Rep Squat Power Program 5 Metabolic Conditioning 20 Rep Squat Program 6 "Big 3" 20 Rep Squat Program 7 "Big 3 Ladder Circuit" 20 Rep Squat Program 8 Program Questions 8.1 How many workouts are there per week? 8.2 How long do I stay on this program? 8.3 What should my squat starting weight be? 8.4 How in the world does one squat their 10 rep max 20 times? 8.5 What weight is used on the pull-overs? 8.6 What weight should I use for the other exercises? 8.7 Diet? 9 20 Rep Squat Links

The Original 20 Rep Squat Program (John McCallum, 1968)Edit

• Behind-the-Neck Press: 4x12
• Squat: 1x20
• Pull-Overs: 1x20
• Bench Press: 3x12
• Bent-over Rows: 3x15
• Stiff-legged Deadlift: 1x15
• Shrug: 1x15
• Pull-Overs: 1x20

20 Rep Squat Program (Scaled Down)Edit

• Squat: 1x20
• Pull over 1x20
• Overhead press 5x5
• Power clean 5x5

Randall J. Strossen's Super Squat ProgramEdit

• Warm-up 5-10 minutes
• Bench Press 2x12 reps
• Squat: 1x20 reps
• Pullovers 1x20 reps
• Bent-over Rows: 2x15 reps

20 Rep Squat Power ProgramEdit

• Power Cleans: 5x3
• Squat: 1x20
• Standing Press: 2-3x12
• Chin-Ups: 2 sets to failure
• Dips: 2x10
• Conventional Deadlifts: 1x15

Metabolic Conditioning 20 Rep Squat ProgramEdit

• Squat: 1x20
• Pull-Overs: 1x20
• Circuit training:
• 3 rounds of bodyweight Chin-ups, Dips, and Sit-ups.
• Everything is taken to failure and 1 min rest is taken between exercises.

"Big 3" 20 Rep Squat ProgramEdit

• Squat: 1x20
• Pull-Overs: 1x20
• Bench Press: 2-3x10
• Pull-overs: 1x20
• Bent-over Rows: 2-3x15

"Big 3 Ladder Circuit" 20 Rep Squat ProgramEdit

1. Squat: 1x20
2. Light weight Pull-Overs: 1x20 for stretching rib cage
3. Pull ups, Dips, Sit-ups in a circuit up to failure and start over at one again

• Circuit 1: 1 Pull Up, 2 Dips, 3 sit ups
• Circuit 2: 2 Pull ups, 4 dips, 6 sit ups
• Circuit 3: 3 Pull Ups, 6 Dips, 9 sit up
• Circuit 4: 4 Pull Ups, 8 dips, 12 sit ups and so on until failure then start over at 1 Pull up, 2 Dips and 3 Sit ups

Program QuestionsEdit

How many workouts are there per week?Edit

Depending on your recovery, 2-3 workouts per week.

How long do I stay on this program?Edit

6 weeks if working out 3x/week, 8 weeks if working out 2x/week.

What should my squat starting weight be?Edit

There are two way you can figure this out:

1. Start with your current 10 rep max.
2. Take your current 5RM and subtract 5 pounds for every workout that you'll do in the 6 or 8 week period. So if your current 5RM is 315 and you plan to workout 3x/week (6 weeks, 18 workouts total), that would be 315-(5*18)=225lbs. You'd start with 225lbs.

How in the world does one squat their 10 rep max 20 times?Edit

Did I mention these are also called "breathing squats?" That's because you'll be taking big gulps of air between reps. You won't be doing these straight through, expect to spend a good 3 minutes getting through your set.

What weight is used on the pull-overs?Edit

The old timers did pull-overs to "stretch their rib cage." I don't know how successful they were, but I do recognize that it also worked as a cooldown. Immediately after you finish your squats, grab a light 25 lb. bar or plate and belt out 20 reps. They shouldn't be grueling at all, although you'll still feel like shit from the squats.

What weight should I use for the other exercises?Edit

Use a weight that you can successfully get all your reps with. The other exercises aren't meant to be as grueling as the squats.

Diet?Edit

They didn't call this program "Squats and Milk" for nothing. This is the original gallon of milk per day program. Following the dietary considerations from the nutritional section will be fine. Between the HGH released from the high rep squatting and the IGF-1 from the whole milk, your body will think it's been given steroids. Just don't drink any milk too soon before your workout. You will probably vomit.

20 Rep Squat LinksEdit

• http://www.bodybuilding.com/fun/irontamer5.htm Bodybuilding.com Iron Tamer

• http://www.bodybuilding.com/fun/cyberpump24.htm Cyber Pump 24

• http://www.ironworkout.com/20_rep_squat.htm Iron Workout
• http://www.davedraper.com/super-squats.html Dave Draper
• http://bulkingup.moonfruit.com/#/20repsquats/4513061285 Bulking Up Moon Fruit
• http://www.musclenet.com/20repsquat.htm Muscle Net
• 20 rep squats workout
• 20 rep squats iPhone app