Super Squats — eight-row workbook
Six weeks of three full-body workouts centre on one set of twenty squats, adding weight after successful work.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 8 numbers and Catalyst works out every workout from them.
Starting weights
Ten-rep maxes
Program
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | A | A | A |
| 2 | A | A | A |
| 3 | A | A | A |
| 4 | A | A | A |
| 5 | A | A | A |
| 6 | A | A | A |
How it works
The program’s own rules, as Catalyst runs them.
Complete the eight movements in order on three nonconsecutive days for six weeks. Add five pounds or two and a half kilograms after all sets of a movement reach their target. Repeat a missed load. Keep the pullover light and unchanged. Support recovery with sufficient food and sleep and avoid extra demanding training.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Super Squats — eight-row workbook in Catalyst
Every set ready. Every weight right.
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