The 20 rep squat - does it work?

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Every successive training session you add 5-10 lbs to your squat weight. It has been touted as one of the most effective programs ever designed for adding muscular size and strength in a short period of time, and with good reason; it works!

High rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body. The program is ridiculously simple to follow, brutally hard to do, and extremely productive. It’s so productive, in fact, that I have never ever heard of anyone who did a version of this program correctly and didn’t gain muscle size and strength.

Whenever I have a client who wants to get big in as little time as possible, this is where we begin. I am going to outline a 6-week program that has put slabs of muscle on everyone who has ever followed it. It is time to stop living in Tiny Town. This is your ticket to Hugeville.

Get into the right Mental focus

Before discussing the actual program, you must understand the psychology of 20-rep squatting. You can’t just go to the gym, put some plates on the bar, start squatting and hope for the best. This program is as much about focus and mental toughness as it is physical exercise - probably more.

You have to be mentally prepared or you will not make it. Pain and fear will be there with you, tempting you to stop, telling you to give up. Your body will be screaming for you to listen to them, and the little voice in your head will be begging you to do cease and desist. Tell them to shut up. You’ve got some growing to do!

Squatting a heavy weight for 20 reps will not feel natural for your body. It will hurt. You will feel dizzy and light-headed. You will probably want to vomit. Go ahead. Your body may decide to completely shut down and leave you in the bottom of a squat, unable to rise. Obviously, safety is of primary concern.

DO NOT attempt a 20-rep squat program without a power rack, safety pins or a spotter. Being stuck under a heavy barbell in the bottom of a squat with no place to go while you are gasping for air is not a good scenario.

The Training Program

Let’s jump right into it. The heart and soul of this program is the barbell squat, done for 20 reps. Please notice I didn’t say the “Smith machine squat,” or any other machine squat, for that matter. There are tons of gimmicky machines that promise to deliver a “safer” squat.

You’ll be plenty safe as long as you are in a power cage or have sturdy safety pins for your squat rack or a trusty strong spotter. Moreover, your technique will always be your greatest safety. Before I proof this section, it’s important that you note whether this is an Olympic squat or a powerlifting squat; the techniques will be entirely different.

I tend to favor a more powerlifting-based approach in squat technique because it suits my body type. If you are unsure of your technique, find an experienced powerlifter (preferably one who has competed) and ask him to teach you the proper form.

Proper form is vital:

A straight (not to be confused with upright) back is core to a good squat. Keep a fairly close grip on the bar and squeeze your shoulder blades together. Push up on the bar slightly as if you were going to do a behind-the-neck press. Do this before you ever lift the bar clear of the pins. The purpose of this is two-fold: it will create a “shelf” just below the traps for the bar to rest on and the tension in the shoulders and upper back will stimulate the upper body while keeping it rigid and safe.

The feet should turn out slightly for most people and the knees should track over the toes. Do not allow the knees to buckle in at any time. If they do, you will die.

Your gaze should be forward or slightly upward. Looking down will round your back and compromise your structure. This increases the chance of injury. Your body tends to follow your head. Rolling a bar over the back of your head in the middle of a squat set does not make for productive training. Keep the abdomen tight and keep the anus contracted, especially in the bottom position. It sounds strange, I know, but there are horror stories throughout the iron community about people who neglected this important point. Load the bar, get under it, tense up, and lift it clear of the pins. Step back, take a deep breath and begin. Squat all the way down, at least to parallel. Come back up, take a few deep breaths, and squat again. The further you get into the set, the more of an issue breath becomes.

In fact, old-timers sometimes called them “breathing squats”. By the time you get to the last few agonizing reps, you will be doing more breathing than squatting. One of the reasons so much growth is stimulated on this program is that the muscles of the upper body are constantly working to support the weight and to fill the lungs with air. Take as many deep breaths as necessary between reps. You must keep complete focus throughout the entire set. Convince yourself before you even get under the bar that you WILL NOT quit. The only reason to stop short of 20 reps is going into the hole and being physically unable to stand back up. It is going to happen at some point; you will get into the bottom position and your legs will simply stop working. That’s okay; next time you simply load the bar to the same weight and attack it again.

The length of the cycle is six weeks. This is a good amount of time for building size and strength without going into overtraining and burnout. Longer than six weeks usually amounts to diminishing returns. The standard protocol in the beginning is to train three times per week on non-consecutive days.

For example, the classic Monday, Wednesday, Friday schedule works perfectly. If you are not recovering well, you may train twice per week. The first time I tried this routine, I did well with MWF. A few months later, after I had done a couple of 20-rep cycles, I had great results training only on Tuesday and Friday. By this time, I had learned to focus better and was using fairly heavy weights, so the extra recovery was more warranted and well appreciated for me.

I have heard many different ideas concerning weight selection, and I believe that it is good to begin with the end in mind, especially for a first-timer on this program. Most people can reasonably expect to be squatting their 5-rep max (5RM) for 20 by the 6-week mark. To determine your starting weight, take your current 5RM and subtract 5 lbs for each scheduled workout. So, if your current 5RM is 315 lbs and you are planning to train three times per week for 6 weeks (18 workouts), you should begin with 225 lbs, as 18 workouts x 5lbs per workout = 90lbs. Subtract 90 from 315 and you get 225. Simple enough.

After your squats, do a light set of pullovers for about 20-25 reps. I recommend using a 25lb plate and doing them across a bench, but you can use a dumbbell if you like. Think of this as a recovery aid more than an exercise. Stick with the same light weight for the duration of the cycle. Other exercises are added based on your recovery ability. You should include at least one pressing movement and a pulling movement but you can add more if you feel like you can adequately recovery from the additional volume. Listen to your body; if it gets to be too much, you can always drop a set or two later.

A sample program for someone with good recovery ability might look like this:

Squat: 1×20
Pullovers: 1×20
Deadlift: 1×15
Bench Press: 2-3 x 10
Seated row: 2-3×15
Shoulder press : 2-3 x 12

I personally am not a fan of single-joint movements such as curls and calf raises in spite of the fact that they show up in most of the “classic” 20-rep squatting programs. I believe that you get enough stimulation through the compound exercises listed. If your ego simple can’t get by without doing a set or two of curls, add them at the end. For those who tend to recovery poorly, here is a more abbreviated program that has worked for everyone with whom I have ever used it:

An abreviated program, for those that need more recovery:

Squat: 1×20
Pullovers: 1×20
Deadlift: 1×15
Parallel Dip: 2×10
Seated row: 2×10

Notice the squats are first here. This is to get the most painful part out of the way early. Rest as long as you need to between sets. You may substitute chins for the rows and bench presses for the dips. Stay away from the pulldown machine and the pec dec; just imagine that you are in a time when such things didn’t exist! If you choose to do dips or chins, add weight as soon as you are strong enough to do so.

After six weeks of this, switch to something else. The classic 5×5 routine is a good choice, as is a more conventional bodybuilding routine. Wait at least six weeks before giving the 20-rep squats another go-round.

Recommended nutritional requirements

To get big, you must eat big. Meat, cheese, fruits, and vegetables are in order. Even though you are purposely consuming lots of calories, don’t fill up on bad calories, such as; pizza, donuts, cookies, crisps, etc… You need quality in your calories as well as quantity. The nutritional “secret weapon” of the original program was milk, but now that has been replaced by whey protein. Milk was a huge component of the original 20-rep programs years ago - so big a component, in fact, that it was sometimes called the “Squats and Milk Program.” It worked then, but today you can expect even better results with whey protien, which has even better research than the casein found in milk. For maximum results on this type of protein expect to consumer at least 2lbs per kilo, ie: an 80kg male would need 160gm of protein per day on a bulking cycle from food and protein powders combined. Stick to quality whey proteins with low lactose levels to ensure you keep good digestion and wind free.

Typical menu:

Here is an example of a typical day’s eating for this program back in the day:

3-4 eggs with cheese
2 slices of toast
1 glass of milk/whey protein shake

AM Snack
whey protein powder or weight gainer (depends on calorie requirements)

Sandwich (i.e. meat, cheese, tuna, etc.)
1 glass of milk/whey protein shake

Afternoon Snack
Piece of fruit
1 glass of milk/whey protein shake, such as Promax

Steak, chicken, or fish
Pasta, rice, or potatoes
Steamed veggies

PM Snack
whey protein shake mixed with milk (to slow digestion)

This is just a suggestion. Customize your food intake to suit your personal tastes, but make sure you eat plenty of food, keep protein intake high and eat often, at least every 2-3 hours to prevent hunger and your body from losing its positive nitrogen balance and slipping into a catabolic state. Drink plenty of water throughout the day as well. To make the old-school approach a little more modern, add a good EFA supplements (such as Maxi-EFA) to insure that you are getting enough healthy fat.

This is a good program for loading up on Creatine too. Take care not to eat for at least an 1.5 hours before your workout to minimize being sick in the gym; most gym owner’s frown on such things.

I strongly recommend taking a good Creatine suppplement; my favourite choices are; Cyclone or Creatamax Extreme from Maximuscle.

What to do when you’re not in the Gym

On days when you are not in the gym, doing some active recovery such as walking or swimming, as doing so will help reduce soreness and flush the lactic acid out of the body. Daily stretching and if you can afford it or get a free one at home, a sports massage every week or two will also help in recovery. Strenuous activity such as intense cardio or hard sports should be avoided since you want all available energy and recovery to go into building muscle. Get lots of sleep: 8-9 hours per night and sneak a nap in whenever you can, this will keep natural testosterone and growth hormone levels high, which will increase muscle growth.

If you follow the guidelines I have set forth for you, you can realistically expect to gain 10-15lbs in the next six weeks, although lots of people will gain even more than that. Either way start saving up for new clothes, because by the end of the program, you will need them.

Addapted from an article by David Whitely

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Jonathan   |.
Thanks for the advice; i would only say that I think I would find it hard to
gain that much mucle in such a short time, I would expect to put on half a pound
every week or two. But I will give it a go.
Steve   |.
Squat: 1×20
Pullovers : 1×20
Deadlift: 1×15
Bench Press: 2-3 x
Seated row: 2-3×15
Shoulder press : 2-3 x 12

Is this workout done
on all three days Mon,Wed,Fri eetc
Ahmad   |.
Great article, a little too try hard for my likeing, but I think the information
is great.

I do not understand how you can do this total body workout 3 times
per week? My understanding is that legs take at least 5 days to recover,
especially when they are taken to complete failure. Mike Mentzer would probably
argue several weeks if not months, but that is another story.

Can you please
provide a strong scientific based reason how the body can recover in 48 hours to
lift harder and with the same intensity? I think if I tried this I would be
exhaused and unable to complete this plan in week 2.

Neil Bennett   |.
I will try it out and let you know what has happened in 6 weeks time!!!
richard   |.
in response to 48 hour recovery, after anaerobic work outs the bodys metabolsim
is only significantly raised for approximatley 2 days, this is a pointer that
the muscles stimulated have more or less returned to normal and have therefore
more or less recovered, the stifness can be around longer but this is due to the
effects of lactic acid and will improve as training continues. i realise the 48
hour metabolism isn't very indepth or overly scientific but it does make sense
and it was used in men's health as an argument for working out every other day
as opposed to different muscle groups on consecutive days (as you often have
overlap of the muscle group i.e. you may work your biceps consecutively and
therefore they do not recover)and the cited some sources from journals, sadly i
have no idea what month the issue was might have been october.

hope this
Nick   |.
Ahmad - Grow a pair.......
Jim   |.
Ya great article but seems to me doing this 3 times a week would lead to
overtraining. I am will to give it a go however.

Sonny   |.
I was just wondering if you can direct arm exercises to the routine described in
the article. I wanna focus on my arms, but i realize i cant just build them
without building the rest of the body.
Doug   |.
I did 20 rep squat program for several weeks but have no idea how anyone could
possibly maintain it for 3 x per week. It took me at least 3 days to fully
recover from 20 rep squats.

Followed 20 rep squat program w/ amazing results
in stamina but not necessarily huge muscle growth results. But in all fairness
my cardio activity was also maximized during the same period and I may have
likely burned off my gains.
Lee   |.
The sample routine for someone with good recovery should this be used three
times a week for the six weeks you are on the program or should you mix the
routine up
Michael B.   |.
I'm going to start this routine on my Bowflex right away. I've been doing
squats as of late to replace my usual leg day routine, (leg lifts, leg curls,
leg presses and calf raises) so why not try this alternative?
Thanks for the
option, it will be great to start something new andwork my muscle groups
rhino   |.
did a similar programme in early 90,s while aged 22; but for 12 weeks on mon,
wen, fri. went from 11.5 stone to 13.5 stone. awesome programme but savage. 48
hr recovery is hard but just do it. after week three it'll be no problem.
Ryan   |.
Anyone got any good training programmes? I want to build muscle fast but not
keen on doing squats as I have had trouble with them in the past.
neville   |.
For full details on how to exercise using the 20 rep squat technique, refer to
"Super Squats" by Randall J. Strossen. Not cheap, but well worth the
price. He brought it out years ago.
Usman Mubaraq   |.
hey, i tried eatin but i just can't gain weight. I tried takin some protein
shakes but nothing is i don't know what to do.
Stephen   |.
I am lame in my left ankle so can't do squats, how can I compensate?
Sarita   |.
Hi - great article! Are there any variations for women not looking to bulk up
but seriously tone up? Or can we do the same thing because we don't add muscle
like men?
Ed   |.
The 20 rep squat programme works brilliantly but it is VERY hard on your body.
Back when I was 25 I bought Randall J. Strossen's book 'Super Squats' and in the
six weeks that followed went from 15 stones 10 lbs to 17 stones, whilst my body
fat went down by 3%. My final workout of the cycle included 20 squats with 140kg
(308 lbs) which was brutal and made me ache for days afterwards!
I have used
the 20 rep squat routine several times over the years but have only ever done 2
workouts per week when on it - it is far too demanding for 3 per week if done
properly and your legs will be too sore to walk properly for a day or so, let
alone train again! I would also warn against doing deadlifts on each training
day - do them on just one day, or even leave them out until the next cycle when
the 20 rep squats are out of the way - you could seriously overtrain doing 20
rep squats & deadlifts together. You really only need the squats, t...
Rich  - 20 rep squat   |.
Anyone who can do full squats with 308 lbs. for 20 reps has a very unusual
combination of power and stamina. I would guess that most professional boday
builders and power lifters of days gone by would not have been able to do this.
I have seen guys do full squats with 500-600 lbs for 3-5 reps, and they could
only do aboout 10-15 reps with 315! They lacked endurance.
Oli   |.
i've googled this and a lot of other sites say to do stiff-legged deadlifts
instead of regular ones. Does anyone know which ones should be combined with
this programme?
dan   |.
I am trying to lose fat and find that since switching to 70/30% cardio over
weights I am losing alot of strength. will this routine help lose fat aswell as
get my strength back up permitting i don't eat too much of the bad stuff? cheers
errol   |.
great aticle, cant wait to give it a blast
Niz   |.
Excellent article! I'm a fan of brutal training I am surely going to give this
programme a try but how come arms arent included in it? Say if i'm going to
stick to a 2 day routine as im busy would it be okay to throw in a few sets of
dumbell curls and hammer curls ? and maybe triceps dips?

Dean   |.
Here is a great routine, STERL means 6 to 8 rep level (a weight you can
push/lift ok but where the 8th rep should be very hard!)decrease the weight to
the percentage and lift again till positive failure. It looks alot on paper but
it should onlt take 40 mins. Give it a go, keep a log of your process, E-mail me
if you dont unerstsnd Good luck and have

Absolute Beginners

If you have never trained with weights before, of
have been training for less than six months, its recommended that you do the
Train for the first month, doing all the exercises recommended for
just one STERL set. Don’t do the STERL % sets. This will introduce your
body to the regime, preparing it for the intensity packed workouts starting on
week 5
Remember: you must still warm up as required and eat correctly right
from day 1.

System Training Schedule

Chest, Biceps,
BJ   |.
I've never tried a program like this, but I'm going to give it a go to see what
happens. Although it seems that it would be difficult to get full muscle
development in all areas by restricting yourself to these excercises alone.

How do you expect to develop all areas of the shoulders, calves, hamstrings,
arms, back, by just sticking to these compound excercises?
Or is it expected
that you use this program for 6 weeks then cycle onto a more complex program
which would incoporate 3 excercises per muscle group??
Dean   |.
BJ, it works believe me. When ur lifting ur near maximum you will use more
connecting muscles to help push or pull the weight. this routine is especially
effective if u use freee weights bud
Nav   |.
Inspiring Article! I love the talk of brutal training! currently 3
weeks into the 5x5 method and can't wait for my next session!
Davidius   |.
I started a Super Squats routine a few weeks ago. I train with three days rest
in between, but am considering (especially after this article and some of the
replies) only two days in between.

The workout is like this:

-Eliptical 10
-Bench Press (8 reps)
-Dumbell Row (8 reps)
-20 rep
-Donkey Calf raise (16-20 reps)

I raised the squat 10 lbs each time so
far, but the last time I faultered, almost failing on the 17th rep. I've now
ordered some fractionial plates and plan to raise the squat 7.5 lbs each time.
(But on my next workout, I will repeat the last weight to get the 20 reps.)

The row I raise 2.5 lbs per hand each time, the bench 5 lbs each time. And
the calf raise about 5 lbs.

I plan on running the routine for 12 total
workouts, which with 3 days in between comes to a bit more than 6 weeks. I will
be doing my 5th workout this Sunday.

I drink a gallon of 1% milk every day...
Paul   |.
I did the squat program and the next 3 days I found it very difficult to walk up
and down stairs is this down to overtraining or just the Lactose kicking in.
Steve   |.
Gonna give this a go starting today, always been a fan of old skool compound
excercise type workouts.
Gordon   |.
Hi folks! Some great posts from you on this topic! I myself would appreciate
some feedback or even pointer's for that matter, as to if my training routine is
effective or not! thanks!

Having just recently purchased progain extreme, i
began using the following training programme in conjunction with it.


Barbell weight = 25kg

Chest: Bench Press
Neck: Weighted Lat Flexion 1x10 (each side)
Shoulders: Barbell Behind
Neck Press 1x10
Barbell Shoulder Press 1x10
Upper Arm: Barbell
Lying Tricep Extension(skull crusher) 1 x10
Barbell Curl
Forearms: Dumbbell Hammer Curl 1x10
Barbell Wrist Flexors
Back: Barbell Bent-over Row 1x10
Barbell Pullover 1x10

Barbell Shrug 1x10
Waist: Weighted Incline Sit-up 1x10
Barbell Deadlift
Hips: Dumbbell Lunge 1x10
Thighs: Lever Leg Extension 1x10
Leg Curl 1x1...
BJ   |.
Well I done my first 20 rep workout yesterday, and I stand corrected. It was
actually a lot tougher than I thought it would be!
I can definitly see how it
adds size in a short amount of time. My entire body felt as though it had been
completely worked!
I got home ate dinner and passed out about 2 hours earlier
than usual.....
I'm interested to see what's going to happen over the next few
I added 2 sets of dips onto the end of the program, and may do calf
raises at the end of my next session. Does anyone think this would be a bad
chris   |.
looks the dogs, ill give it a go, however i do circuit training each tuesday,
and train with the weights on mon,tue thurs and friday, sunday i mountian bike,
after each weight session i presently do 15 - 30 mins cardio. will i need to
stop doing so much??
omar   |.
are all the additional exercises done with light weights or are some of them
done with heavy weights? i.e. do i have to do bench press of 20 reps as well and
build up that weight?
mick   |.
looking at some of these comments from july - did anyone do this 20 rep squat
routine for the full six weeks, and what were the results?
Jamie F   |.
i do about 2 or 3 sets of 30 squats aday with 25kg i do it monday to sunday
everyday and i feel fine, do i need to lift more kg or is 25kg good enough to
put on muslce mass im only 19aswell.thanks
Jaye   |.
Lots of discussion but did anyone actually DO this programme? Any results?
Mathias   |.
For the genetically typical man (most of us) and for those who aren't on
"juice", this workout is best done once a week or once every 5 days.
Some of my best gains have been achieved by just working out once a week using
the most basic exercises. Do this and eat (lots!) and you WILL grow. It's a
training style that seems to be forgotten these days but thanks to writers like
Stuart McRobert it is creeping back in gradualy.
Barry   |.
This workout works.

Keep it simple. Do the basic workout and focus on the
squat. When you get the higher weights 1 set of 20 reps will be enough. I agree
with above poster.....1 workout every 5-7 days will be sufficient once you get
to the 300+lb 20 rep squat range.

The only real issue I have seen training
myself and several others on this is to eat enough and to screw up enough
courage to work at 100% effort. This sounds easy but, once you try the true 20
rep squat, you will understand the mental courage required to do this program.
mark   |.
put my own 20 rep programme together a few months a go but with a cycling aspect
to the programme to prevent any adaption, awsome rusults so far especialy now
squat has increased from 180 up to 312 lbs for 20rps all lifts have increased
big time and I have added around 36lbs of quality mass. strange thing is I don't
seem to be eating as much as when I was trying to bulk on your average routine,
although I am also calorie cycling high--low every 2 weeks as well, I have tried
loads of programmes over the years and this one tops the lot by a mile,although
it can be a bit of a mind game at times, trick is just don't think about it too
much,just get on and do it, aiming for 400lbsx20-no problem! If your serious
about adding some real muscle you gotta quat big, so just do it, cause it works
like magic. good luck.
Will L   |.
Hi, interesting article. Im gonna change my routine in the next 2wks so will
give this a go. Love squats and big compound movements, only problem ive found
is that to get trousers to fit over the new thighs means getting a waist size
6" too big!!!!!!!!!!!! My dad likes it tho as he gets my old clothes.
true paki   |.
Are the squats performed ass to heels or parrallel ?
scott bryant   |.
yes i see how 20 reps for leg can work but not for to long ony 6 week squat are
the king of king when it come to have work out they are if can not do them them
you must do them all my client have to squat it the best for geting the hart
puping and gining fat off the body we do not need cv training when you squat
deep ho yes i love them from scott
mark   |.
Hi , the 20 rep squat routine is superb I posted the article above (no 39) a few
months a go and have made unreal gains if anyone is interested in giving it a go
my cycle is very simple

I train the 20 rep squat every 5 or 6 days useing 2
workout training 3 days per week, it goes like this

chest x 1 set
8-12 reps, flat press
legs x 1 set 20 rep, squat
tricep x 1set 8-12 reps, c
grip press
calfs x 1 set 12-15 reps, standing bar raise

back x 1 set
8-12 reps, c grip weighted chins
deadlift x 1 set 8-12 reps, bar
shoulders x 1
set 8-12 reps, seated bar press
bicep x 1 set 8-12 reps, bar

repeat last monday

repeat last wed

repeat last

keep repeating the same 2 workouts but after 2 weeks add one more set
to all lifts including the squat but only do 8-12 reps after the 20 rep

keep repeating the same two workouts for 2 more weeks then add 1 more
chris tic paul   |.
Hi, how are you thank you for giving letter
D Singh   |.
This is a great exercise, before i started the 20 rep squat program i could only
manage a 10rep (3 set) 80 kg squat. After 6 weeks of following the 20 rep squat
program i could lift 140kg. Untop of that i had also increased my lifting
abilties with the deadlift exercise dramatically. It is also a great way of
putting on weight as i had gained 15 pounds within 6 weeks. Overall i think that
anyone who wants to gain weight and vast strength should attempt this exercise
as it proved very effective for me and gives you more lifting power for other
exercises such as the bench press.
Alastair   |.
No one can dispute the effectivness of the squat for packing on mass all-over,
however suggesting doing the 20-Rep Squat Routine 3x per week is ridiculous,
especially for natural trainee's with hectic lifestyles and jobs / family to
take care of. Stuart McRobert's approach is far better suited to 99% of all the
weight training population - train 20-rep squats once a week at most, start with
a manageable weight and make small but regular increases from session to session
until you are eventually moving heavy poundages. In my experience, that is the
only way anyone can sustain such a productive routine and reap it's full
potential benefits.
Denis   |.
My body tends to recover slowly so when I did this routine, I would only do it
twice a week Monday / Friday with a lighter (different) workout on Wednesday to
keep the blood flowing and help get rid of the lactic acid. Here's how I know
that I'm ready to squat again...if my legs are tired (not referring to pain
here) and feel sluggish then I don't train them. You know when they're ready
and have recovered. Listen to your body.

Busby SEO Test user   |.
nice post!
Carl   |.
This is a classic old style workout. Although the workout had been around for
years, Randall Strossen explained it all very well in his book "Super
Squats". It's been successfully used by thousands of people for over a

Some people don't recover quickly and need less than a M-W-F workout
schedule. If you do, the best thing is to do the abbreviated version. Don't do
all those extraneous exercises like calf raises, curls, walking etc. In fact,
pick 3 exercises like squats, weighted dips, weighted pull ups or squats, bent
or seated rows, and weighted dips. You will build muscle all over just from the

Keep in mind that this is only a 6 week program and you will be taking a
break from working out this hard right after that. Try to do the 3x/week
version. If you have trouble recovering and/or you are a hardgainer you may have
to add another day in between. Experiment until you find the shortest interval
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