KeyLifts

Super squats

Build Muscle

4 weeks / 3 days per week

Super squats

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Week 1

Day 1

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Day 2

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Day 3

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Week 2

Day 1

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Day 2

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Day 3

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Week 3

Day 1

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Day 2

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Day 3

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Week 4

Day 1

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Day 2

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

Day 3

Squat

Assistance
1 x 20 reps

Incline Bench Press

Assistance
3 x 12 reps

Standing • Overhead • Behind Head Press

Assistance
3 x 12 reps

Bent Over • Row

Assistance
3 x 12 reps

Romanian Deadlift

Assistance
3 x 12 reps

Rollout

Assistance
3 x 25 reps

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