Monster Squat Program

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Monster Squat Program.

CYCLE 1
DAY 1
SQUAT 12*2/60% OF MAX
SEATED GOOD MORNINGS 5*5
(PEFORM 2 WARM-UP SETS)
WEIGHTED CRUNCHES 5*5
STANDING CALF RAISES 6*10

DAY 2
BOX SQUATS OR DEADLIFTS 5-6*3
LEG PRESSES 4-6*4-6
HYPEREXTENSIONS 6*12-15
WEIGHTED CRUNCHES 5*5

CYCLE 2
DAY 1
RUSSIAN SQUAT COMPLEX 3*2/90% OF MAX
SUPERSETTED W/ EXPLOSIVE REPS 3*2/50-55% OF MAX
HACK SQUATS 4-6*4-6
DUMBBELL DEADLIFTS 5-6*3
WEIGHTED CRUNCHES 5*5

DAY 2
SQUAT LOCKOUTS IN POWER RACK 7-8*2
PAUSE SQUATS 6*6
LYING LEG CURLS 5*5
ROUNDED BACK GOOD MORNINGS 5*3
WEIGHTED CRUNCHES 5*5

**USE 50-90% OF MAX WEIGHT ON ALL EXERCISES

Monster Squat Program, 3.5 out of 5 based on 2 ratings

3 Comments. Leave new

How long are the cycles? And what could we do for upper body (how many days or..?) Thanks

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Where are the explanations?

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Powerlifting Training: Workouts and Routines
October 24, 2009 2:30 am

[…] Monster Squat Program […]

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