Double Day Squats & Heavy Weights

Formats: Web, Text, Excel,  |   $34

Duration: 13 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: High
Intensity: High-Variable
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Leg strength; Max and near-max classic lift experience; More experienced lifters with good training foundations

This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day. It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed. This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.

Notes:

• This program does not need to be done in two workouts per day - "double day squats" refers to the two squat sessions per workout. However, it can be split in two if you want.
• This program can beat you up badly if you're not smart about choosing weights and recovering.
• Push the weights hard, but generally try to avoid actual failure - this will allow more long term progress and prevent becoming totally destroyed.

Determining Weights:

• Sets with no weights need to be determined by feel. The idea is to work as heavy as possible each day and try to beat what you've done previously whenever possible.
• Sets that follow an HS or RM should be done with a lighter weight and then pushed as heavy as possible by the final set
• %s that follow HS or RM are of that HS or RM, not your PR; e.g., HS; 80%x1x2 means you work up to a heavy single, then do 2 singles with 80% of that heavy single
• Each workout, make the goal to beat the best weight you've done to date on that exercise in this program by at least 1kg - do this by setting it up in your warm-up sets, e.g. warm-up with 1-2 kg more on each set than you did on the day you're trying to beat. Don't keep warming up with identical weights and continually do the exact same weight each day.

What People Say

"Back squat went from 235-250kg, front squat from 190-217kg, snatch 115-127kg, and clean & jerk from 150-160kg."
- Nick H.

"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395."
- Ryan K.

"Following the Double-Day squat program in my garage, my front squat went from 315 to 375. My clean and jerk went from a struggling, pressed-out 235 to a solid and easy 286. My snatch went from an ugly power/muscle snatch of only 165 to a snatch of 196."
- Brian P.

"Put 50lbs on my BS, 40lbs on my FS, 20lbs on my C&J, 30lbs on my Snatch. In week 9 now and still improving. Strongest I have ever been."
- Jeff H.

"I made 40 lbs of gains on my back squat in the first 5 weeks."
- Adam K.

"Back squat and front squat have gone up by 15kg and i'm only just starting week 4!!"
- Craig A.

"After the first 4 weeks, back squat went from 330 lbs. to 365 lbs. and front squat went from 285 lbs. to 310 lbs."
- Jason M.

"Squat went from 120kg to 155kg, Front squat went from 100kg to 135kg, Snatch went from 70kg to 102kg, Clean and jerk went from 85kg to 116kg, All by the end of week 9."
- Jordan L.

"LOVED this program! I went from 195# FS to 215# and 225# BS to 240#."
- Joanne M.

"Back Squat: 157 kg -->184 kg (+27 kg), Front Squat: 124 kg --> 145 kg (+21 kg), *Clean and Jerk: 100 kg --> 110kg (+10 kg), Snatch: 72 kg --> 83 kg (+11 kg) *I injured my wrist about 8 weeks into the cycle which limited my ability to clean"
- Marlon H.

Please Log in

Please login or register to access training programs.