KeyLifts

Super squats

Build Muscle

4 weeks / 3 days per week

Super squats

Reviews

0 reviews

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

More templates like Super squats

  • PPL Full Days Monthly 1.2

    Build Muscle
    4 weeks / 3 days per week

  • Low Rep High Weight

    Build Muscle
    1 weeks / 5 days per week

  • Doom Slayer

    Build Muscle
    8 weeks / 6 days per week

  • Slightly Less Boring But Big/First Set Last 3 Day

    Build Muscle
    4 weeks / 3 days per week
KeyLifts
App Store Download
Play store download
© Copyright 2025 KeyLifts - Workout Logger.