05/05/2025

BACK SQUAT 1X20

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Week 7: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

RICKY BOBBY

Every 7:00 (3 sets)
300m Run
-into-
2 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run