Squat Every Day - Travis Mash

TRAVIS MASH’S
#SQUATEVERYDAY
A COMPREHENSIVE APPROACH
TO HIGH FREQUENCY TRAINING
TABLE OF CONTENTS
THE BEGINNINGS
THE RESULTS
THE CORE
#SQUATEVERYDAY WEIGHTLIFTING
#SQUATEVERYDAY POWERLIFTING
#SQUATEVERYDAY BODYBUILDING
#SQUATEVERYDAY SUPER TOTAL
THE MOVEMENT
APPENDIX A: CARDIO, GPP, HIIT
APPENDIX B: MOBILITY EXERCISES
MORE FROM TRAVIS MASH:

MASHELITE.COM
THE BEGINNINGS
Not long ago, I embarked upon my #SquatEveryDay
Journey. Cory Gregory, co-founder of MusclePharm,
inspired me to give it a try. Up until this point, I had steered
clear of all high frequency squat programs. However, Cory
Gregory inspired me on many fronts.
Cory was a coal miner before becoming the fitness icon

that he is today. He used his savings from his time in the
mines to start his first gym. From that moment on, Cory
used the same blue-collar work ethic learned in the mines
to work his way to the top of the fitness world.
My grandfather retired from the coal mines of West

Virginia, so right away I felt a connection to Cory. His
family is hard working and strong just like mine, so there
was a bond established immediately. It is hard to explain
this type of trust.
I watched my grandfather and father leave the house

well before the sun ever shed a grain of light. I also watched
them come home after dark with hands and feet bleeding
from their daily work.
They never complained. They were just happy to provide

for their families. They didn’t want anything given to them
from anyone. They just wanted to outwork everyone
around them and to provide a better life for their family
than they had experienced growing up. They did just that
and still found time to love their families. That’s my image
of a real man!
Cory’s family story was much like my own, and all I can
say is that I felt connected. It takes a lot for me to trust
someone with my training or programming, but he had
earned my confidence. I trusted him, so I decided to give
the #SquatEveryDay concept a try.
BULGARIAN AND CONJUGATE

My friend and peer, Coach John Broz, inspired Cory
to try a program of squatting every day. Broz has been
preaching for years about squatting every day, and all of
his athletes have made major improvements with his high
frequency approach.
Broz himself was influenced by the infamous Bulgarian

training methods. They believe that to get better at a
movement one needs to practice the movement every day.
Kinda makes sense!
I will be honest here in saying that I had low expectations

going into the program. Remember, I have been a world
record holder in the squat, so I wasn’t expecting a program
to have a major impact on my ability to squat.
But as early as the second week, I was noticing major

changes. In the first 11 weeks I used #SquatEveryDay, I
experienced PRs every single week. That’s not common at
all - especially at 42 years old.
Cory put his own spin on the program using the Conjugate
Method from Westside Barbell. Conjugate is simply a fancy
word for change. The body will sometimes plateau when
an athlete performs the same movement everyday. If you
slightly vary that same movement, then it is perceived as a
new movement - forcing the body to get stronger and adapt
to the new stimulus.
Cory is a Louie Simmons fan just like me, and he has used
the Westside Methods to hit some respectable numbers in
the powerlifting world. Cory has used pauses, bands, chains,
and even specialty bars to vary the lifts. I love this concept
and have used it myself for years and years.
NEARLY ENDLESS VARIATIONS

At one point, I only used the back squat and the front
squat with pauses from one to five seconds in the bottom. I
used a rep scheme from one to two reps in the max set, and
three to five reps in the down sets. Look at all the variations
that one can form from these slight variations:
Front Squat Back Squat
Paused 1 sec for 1 rep Paused 1 sec for 1 rep
Not Paused for 1 rep Not Paused for 1 rep
Not Paused for 2 rep Not Paused for 2 rep
1st rep only Paused 1 sec for 2 rep 1st rep only Paused 1 sec for 2 rep
From just the back squat and front squat you can get
34 variations from the pauses and the two different rep
schemes. This doesn’t even take into consideration the
volume manipulations that one can form from varying the
down sets.
Normally, I try to increase volume for three weeks and

then deload volume on the fourth week while maintaining
intensity. Slowly increasing volume over the months
and years of training is another necessity for increasing
strength. Increased workload forces the body to adapt and
become stronger.
MULTIPLE PURPOSES
I have used #SquatEveryDay to formulate programs
for Olympic weightlifting, powerlifting, and a powerlifting/
weightlifting combo that I used to prepare for a recent super
total meet. Super total simply means the competition of the
snatch, clean and jerk, squat, press, and deadlift.
I have also developed a #SquatEveryDay program for

bodybuilding. If you are that guy or gal that can’t seem to get
the wheels to grow, this program is for you. Not to mention
we all know heavy squats are great for the endocrine
system. There is no other lift on the planet better for spiking
natural growth hormone and testosterone levels than the
almighty squat.
Once I caught the #SquatEveryDay bug, I spent most

of my time researching all about the program and
talking to the experts like John Broz and Cory Gregory.
I have also unleashed the program on my athletes with
phenomenal results.
I have found that newer athletes need a little more volume,

so I am using the repetition method with them. Rookies need
more of a base. We still squat every day, but I am using a
higher rep scheme on some days.
I am just excited to bring all of these detailed plans to my
readers. There is nothing better than passing on information
and helping people reach their goals. Cory did it for me, and
now I am doing it for you.
THE RESULTS
#SquatEveryDay was how I prepared for my recent super
total meet (snatch, clean and jerk, squat, bench, deadlift).
I have successfully taken all five of these lifts higher than

they have been for over 12 years. I’ll call it the fountain of
youth. At 42 years old, competing in five events makes training
more exciting - but controlling the volume becomes tricky.
The key is to push the body’s threshold without crushing the
immune system. Believe me, I am pushing that threshold.
Here are the PRs that I set in the early weeks of

following #SquatEveryDay:
• Snatch 135k/297lb up from 115k/253lb

• Clean & Jerk 166k/365lb up from 150k/330lb
• Clean 170k/374lb up from 150k/330lb
• Jerk from Blocks 182k/400lb up from 160k/352lb
• High Bar Back Squat no wraps 285k/627lb up from 250k/550lb
• High Bar Back Squat with wraps 295k/650lb
• Bench Press 400lb up from 315lb
• Deadlift 700lb up from 630lb
• Front Squat 240k/528lb up from 205k/451lb
• Paused Front Squat 230k/506lb up from 190k/418lb
• Standing Strict Military Press 255lb up from 205lb
ANOTHER IMPORTANT BENEFIT
We have already seen that this program will get you
strong, but there are a few more benefits that are just as
important to most people. Getting strong has never been
the problem for me. Proper positions and movement have
always been my challenges in the Olympic lifts.
You can use a lacrosse ball and foam roller until you are
blue in the face. You can put on strength wraps so tight
that the skin rips. However, nothing works better than using
heavy weights to get you into position. If you can’t catch
a snatch in the perfect stabilized bottom position, then
perform overhead squats every day. If you can’t catch a
clean in the bottom position, then you should perform the
front squat every day.
People have told me that they can’t snatch because they

lack mobility. When I prescribe them overhead squats, they
get mad at me. They think that I didn’t listen to them, but
they are wrong.
The same person will tell me that they need to get mobile
before performing the overhead squat. My question is
always the same, “How do you plan on being able to perform
an overhead squat without performing an overhead squat?”
It just won’t happen, guys and gals!
I am not saying that lacrosse balls and strength wraps

don’t help. I am just saying that those tools alone will not help
you overhead squat. I tell my athletes to perform the three or
four mobility exercises that match their weaknesses… and
then grab a bar and overhead squat. If you need to, grab a
PVC pipe at first. The only way to get better at an activity is
to perform that activity. You will not get better at shooting
three-pointers in basketball by playing football.
LIFT OF THE DECADE

If you watch videos on my Instagram of me performing
squats, you will notice a major difference between Week
1 and Week 10 of #SquatEveryDay. You will notice better
depth and a better position with my torso. This benefits
transferred directly to the Olympic lifts.
You will notice in the snatch a better position, a deeper

catch, and a much more well-executed lift. I never dreamed
that the snatch would be my favorite lift, but it has easily
become my favorite time of the week.
Snatching 135k/397lb is my favorite accomplishment

on the platform in the last decade - probably because most
people assume that the snatch isn’t going to get better with
someone over 40 years old. We aren’t as mobile, and we
aren’t as fast. However, with #SquatEveryDay, I have proven
all of the skeptics wrong.
My stability has also improved, which is nothing short

of a miracle. In 2007, I slightly fractured a cervical vertebra,
and the radial nerve in my left arm was compromised.
This issue makes holding things overhead very difficult. It
also makes catching a clean harder because it’s harder to
hold my shoulder protracted and up. These issues are the
reasons why I spin slightly to the right when I lift. This is my
body spinning to my dominant side.
The overhead squats and front squats have really helped

to stabilize my positions, allowing me to catch much heavier
loads in a good position. A lot of people with healthy spines
still struggle holding weights, so #SquatEveryDay is the
perfect program for them.
TRUST THE PROGRAM

A key to success in any program is that you have to
trust it. The cool thing about this plan is it has worked for
thousands already, so most of you know it works. You also
know that I have tried it on myself with awesome results. If
it works on this old 42-year-old body, then it is going to also
work for you.
I did a podcast with Joe DeFranco recently. He made

one of the best points ever. We were talking about scientific
studies versus the observations of top-level coaches. He
said that most researchers scramble to put together 100+
test subjects to perform a study. Most of these test subjects
are just random people off the street or, at best, some
college kids that workout in their recreation centers. They
are normally not elite athletes.
However, people try to apply the findings of the research
to elite athletes. Joe made the point that he has trained
thousands of high-level athletes, so his findings are
probably more relevant to those who are very athletic. He
is probably right.
Layne Norton made another great point on our podcast.

He said that most research tells us what not to do versus
what to actually do. For example, we know that minimizing
sleep is a bad idea.
My point in telling you all of this is that #SquatEveryDay

isn’t something new. The Bulgarian Weightlifting Team
used it to form one of the most winning teams in the
history of the sport. My friend, Coach John Broz, is the
godfather of the plan here in the United States, as far
as I can tell. My friend, Cory Gregory, has made the plan
absolutely famous.
Thousands of people have used the plan to reach

their goals. I have used it on my own team to push their
numbers through the roof. Now is the time to pass it on to
all of you. With all of these results, it is a plan you will have
no problem trusting.
The greatest transformation that I have witnessed so far

was Greg Nuckols taking his squat from a mid-600lb squat
to 750lb in one summer. Yep - you just read correctly! A one
hundred pound increase - the plan works!
ENJOY THE PROGRAM
Before you start this program, there’s one more important

ingredient to success: you have to enjoy it! That is why I
am going to give you guys four choices of plans, and I am
going to give you ideas on how to alter each plan to fit your
own goals and desires. At 42 years old, I have learned that
having fun is the key.
I no longer let other’s opinions dictate the way that

I train. I decided this year that I would train the way that
I have always wanted, which is doing weightlifting and
powerlifting together. Next year, I am probably going to add
in more athletic performance just to spice things up, and I
might try to drop a weight class for health reasons and a
new challenge.
The point is to dictate your own training goals and

direction. Think of all the possibilities:
• Olympic weightlifting combined with powerlifting

• Powerlifting combined with bodybuilding
• Olympic weightlifting combined with bodybuilding
• A combination of the three
• Maybe you want to throw some CrossFit or GridStyle
training into the mix
• Maybe you want to train the way you did in high school for
football on top of one or two of the strength sports
The possibilities are endless. You are only limited by your
imagination. Look at my incredible athlete and business
partner, Adee Zukier. She competes on a national level in
Olympic weightlifting and powerlifting, She also made a
professional Grid team, the Baltimore Anthem. She even
spent some time bob sledding for Team Canada. Why?
Because she wants to! Adee doesn’t let anyone dictate what
sport she will try, or what risk she will take.
THE CORE
Here is how the core template for the Super Total
#SquatEveryDay plan looks now:
DAY 1
Warm Up with OH Squat 2 Snatch Grip Push Presses and 1 OH
Variations Squat - work up to 75% of Snatch
Front Squat Paused 3 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch Start at 70% - 8 sets x 1 rep - working
up heavy but no misses
Strict Press - Paused 3 Sec Work up to 1RM, then -20% for 3 reps
Upper Muscular Imbalance
Work 1
Walking Lunges 400m - bodyweight only
DAY 2
Front Squat Paused 3 sec with belt 1RM
Clean and Jerk Start at 70% - 8 sets x 1 rep - working
Snatch Pulls Start at 95% - 3 sets x 3 reps with 6 sec
eccentric - working up
Core Muscular Imbalance 1
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 reps not paused
Jerk from Block - Paused 3 1RM, then -20% for 2 sets x 2 reps
Sec in Dip and Catch
Bench Press - Pause All Reps Start at 60% - 8 sets x 3 reps - working
Deadlift EMOMs - Paused 2 Start at 70% - 6 sets of 1 rep - working
Sec, 2 Inches off Floor up but not past 90%
Upper Muscular Imbalance 2
DAY 4
Warm Up with OH Squat Work up to 70% - 3 reps with 1st rep
Variations paused 5 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch to Hang Snatch 1RM, then -10%
for 1 down set
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk 1RM,
then -15% for 1 down set
Clean Pulls Start at 95% - 3 sets x 3 reps - working up
Core Muscular Imbalance 2
DAY 6
OH Squat Variation Max Effort 5 sec pause - 1RM, then -20% for 3
reps not paused
Bench Max Effort 3-Board 3RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused
Deadlift Max Effort 5RM from blocks with bar at knees
RDLs 3 sets x 8 reps
Lower Muscular Imbalance
Walking Lunges 400m - bodyweight only
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
EXPLAINING THE CORE TEMPLATE
I have used this template to develop all of my plans.

Obviously, I emphasize the squat for two reasons. First, the
squat recruits the most fibers, which of course generates the
most strength. Second, the squat produces better positions
and increased mobility in the areas that we all need. However,
as you can see, I have also emphasized other exercises.
There are a few things that I take into consideration when

programming exercises:
1. Is this exercise one that I will compete in?

2. How will this exercise affect my central nervous system
and my ability to perform other exercises?
3. How important is this exercise to the overall picture?
MY PERSONAL STRATEGY
Let’s take a look at a few of the exercises in my personal plan:
DEADLIFTS
I am performing deadlifts twice per week. Although I’m
competing in the deadlift in super total meets, I am only
going to perform it twice per week because the deadlift is
rough on the lower back. I need to spare the lower back as
much as possible because four of the five lifts that I am
competing in rely on the lower back. Plus my deadlift gets
stronger as my squat increases, so I don’t really have to train
it as much.
OVERHEAD SQUATS
Overhead squat variations are trained three times per
week. My overhead stability is extremely poor due to a mild
cervical fracture that I experienced in 2007. The radial nerve
on my left side was damaged. The increased volume of
overhead work has strengthened that position and increased
the mobility in the overhead squat. I totally credit this for
increasing my snatch by 16 kilos in just 11 weeks.
OLYMPIC LIFTS
Far out from a meet, I am only snatching twice and
performing the clean and jerk twice. That way, I can focus
on strength, mobility, and stability. The closer to a meet I
get, I will increase the frequency to three to four times per
week each. I would up that even more to match the squat
if I was focusing on Olympic weightlifting. However, I have
to make room and time to work in the strict press, bench
press, and deadlift.
BENCH PRESSES
In my original plan, I was only bench pressing twice per
week because my first super total meet had a strict press
competition. I would probably strict press only three times
per week, but my ultimate goal is to compete in a super
total with the bench press. I still focus on the strict press
once per week, and it is getting stronger probably from the
bench press strength.
LUNGES
The lunges are taken straight from Cory Gregory’s plan.
The goal is to work them in four times per week at 400m,
but that is a process that your body will need to adapt
to. I recommend a little increase each week. The goal of
the lunges is to increase ligament and tendon connective
strength in the knees and hips while encouraging proper
mobility and movement in the hips. Lunges are basically the
glue of the program. #LungeU as Cory says!
I think that you get the point. Basically you emphasize

the most important aspects of training and work your way
down to the least important. Another key is to cut the fat.
Basically get rid of anything that you don’t need. I like doing
preacher curls too, but preacher curls aren’t a part of the
plan right now.
TAPERING
Another #SquatEveryDay hallmark is the taper before
lifting in a competition.
After competing recently in super total meets, I know

now that the true magic is in the taper. I set many personal
records during the training process, but the taper brought
out the magic. Let me explain the tapering process, so that
all of you can grasp the concept.
The whole goal of any training program is to build volume
high enough that the body is struggling to keep up. The
goal is to force adaptation. This is what makes the body so
amazing to most exercise scientists. The body is so resilient
that it will pretty much adapt to any situation.
Let’s look at a typical blue collar job to get a better

understanding. If you were to take a job at the local saw
mill, your body would be wrecked during the first week. I
know this because I worked at my stepdad’s saw mill, and
I was crushed. All of the fat, out-of-shape workers laughed
at me during the first week because they could see the
pain in my face.
How could a bunch of fat, out-of-shape guys outwork a

strong, young athlete? Simple! Their bodies had adapted to
the environment. After about three weeks, I was laughing
at them.
TAKING ADVANTAGE OF ADAPTATION

Strength and conditioning is the same process. The
goal is to continue making the environment harder and
harder to withstand, so the body continues that adaptation
phase. Periodically throughout the process, you might
slightly deload in volume some weeks to allow the body
to catch up. Deload weeks are still hard, but the volume is
slightly lessened.
The tapering process begins one to two weeks from a
major competition. This is the time where the volume and
the intensity are lessened to allow for supercompensation.
Your body is used to recovering after you beat it down with
intense workouts. So lifting fairly light for a few days allows
your body to now almost over-recover (supercompensation).
This is the one time where the body will feel great and all
cylinders are firing. You should be peaked after this process.
#SquatEveryDay will definitely take you to a dark place.

The volume and load of the squats and lunges will continue
to rise along with all the other exercises that are chosen.
The last four weeks will challenge you mentally - and then
the taper magic happens.
MY MEET
I have never felt better in my life as I did on the day of
my first five lift meet. The only problem that I had was not
knowing my capabilities. I went 14 for 15 only missing a
705lb deadlift that I shouldn’t have missed. Here is the way
that it all played out:
Snatch: 255lb - 270lb - 285lb

Clean and Jerk: 335lb - 355lb - 365lb
Back Squat: 575lb - 625lb - 650lb
Strict Press: 205lb - 235lb - 255lb
Deadlift: 615lb - 675lb - miss on 705lb
The snatch tied my competition best. The clean and jerk
was a competition PR. The back squat was a PR, and the
strict press tied my PR. The deadlift was the only exercise
that I didn’t PR, but I attempted a PR. I never would have
guessed that I would be able to hit all of these numbers
in the same meet. I would have to repeat the process to
actually figure out the best way to choose attempts.
There are going to be times during this program when

you’re going to think the personal records will never stop.
You might also go through a period of doubt as the volume
starts to beat down on your body. However, stay the course
and trust the process for the magic to really happen.
Now for the fun stuff – let’s dive into the individual plans!
#SQUATEVERYDAY
WEIGHTLIFTING
INTRODUCTION
Let’s dive into the first plan - the #SquatEveryDay Olympic
weightlifting program.
Let’s take a look at the first four weeks of this glorious

plan, and then we’ll go into the details of each day and
exercise afterwards.
WEEK 1
DAY 1
Variations Squat, work up to 75% of Snatch
-20% for 3 not paused
Snatch - Paused 2 Sec 2 Start at 70% - 8 sets x 1 rep - working
Inches off Ground EMOM up heavy but no misses
Jerk from Block or Rack - 1RM, then -20% for 2 sets x 2 reps
Paused 3 Sec in Dip and Catch
Upper Muscular Imbalance 1. CG Bench Press or Weighted
Work 1 Push-up - 3 sets x 8 reps
2. Bentover Rows - 3 sets x 8 reps
Walking Lunges 200m
DAY 2
Clean - Paused 2 Inches off Start at 70% - 8 sets x 1 rep - working
Ground and Jerk EMOMs up heavy but no misses
Core Muscular Imbalance 1 Axle OH Carry - 3 sets x 45 sec
DAY 3
for 3 not paused
Push Press 5RM, then -10% for 2 sets x 5 reps
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
for 1
DAY 5
High Bar Back Squat No pause with belt 1RM
then -15% for 1
Clean Pulls Start at 95% - 3 sets x 3 reps, working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
Walking Lunges 200m
DAY 6
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3
reps not paused
GHDs 3 sets x 8 reps
Walking Lunges 200m
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 3
WEEK 2
DAY 1
-20% for 2 sets x 3 reps not paused
Walking Lunges 200m
DAY 2
DAY 3
for 2 sets x 3 reps not paused
DAY 4
for 2 sets x 1 rep
DAY 5
then -15% for 2 sets x 1 rep
sec (each arm)
Walking Lunges 200m
DAY 6
reps not paused
Walking Lunges 200m
OPTIONAL DAY 7
WEEK 3
DAY 1
Inches off Ground EMOM up heavy, allowed 1 miss
Walking Lunges 200m
DAY 2
Ground and Jerk EMOMs up heavy, allowed 1 miss
DAY 3
DAY 4
for 2 sets x 1 rep
DAY 5
then -15% for 2 sets x 1 rep
sec (each arm)
Walking Lunges 200m
DAY 6
reps not paused
Walking Lunges 200m
OPTIONAL DAY 7
WEEK 4
DAY 1
Front Squat Paused 1 sec without belt 1RM
Jerk from Block or Rack 1RM (no pauses)
Walking Lunges 200m
DAY 2
Snatch Pulls None
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Push Press 5RM, then -10% for 5
DAY 4
Snatch Max Effort Snatch 1RM
DAY 5
Clean and Jerk Max Effort Clean and Jerk 1RM
sec (each arm)
Walking Lunges 200m
DAY 6
OH Squat Variation Max Effort 1RM with 3 sec pause
Walking Lunges None
OPTIONAL DAY 7
Thruster or Cluster 3RM
WEEK 1 TO WEEK 4
DAY 1 IN DETAIL
WARM UP WITH OH SQUAT VARIATIONS
Okay - let’s take this one day at a time! Monday (or
Day 1 depending on what day you choose to start) begins
with overhead squat variations. This is not meant to be
even close to maximal. We are focusing on position,
movement, and mobility. It starts with working up to 75%
of your best snatch for two snatch grip push presses and
one overhead squat.
75% should be easy, as most people can overhead squat

a great deal more than they can snatch. If this weight gives
you a problem, then you might want to overhead squat more
often than I have prescribed. Remember, all workouts that
aren’t customized are shells that can change based on your
individual needs.
You definitely want to take several warm up sets before

attempting this weight. Your warm ups might look something like:
Set 1 at 35%
Set 2 at 45%
Set 3 at 55%
Set 4 at 65%
Set 5 at 70%
Set 6 at 75%
FRONT SQUAT
The overhead squat is a great warm up for front squats. On
Day 1, you are going to hit a paused no-belt front squat. The
main reason for no belt is simply to keep the intensity down.
Studies have shown that the core isn’t recruited more

with or without a belt. When it comes to fiber recruitment, all
that matters is the load and the depth. I simply like the no-
belt squat because it is another variable for the conjugate
method - and it keeps the weight a little lighter. Also, when
you hit a big weight beltless, it gives you a lot of confidence
going into a belted day.
The way that the front squat day will work is that you work
up to a max for the day with the prescribed pause. You will
want to read the program carefully because the length of
the pause will change towards the third and fourth weeks.
After reaching a max, you will then subtract 20% from that
day’s max and perform the prescribed drop sets.
Let’s look at an example:
Ex. You hit 400lbs with a three second pause on Day 1

in the front squat. You will then subtract 20%, so 400lb -
80lb (20% of 400lb = 80lb) leaves you with down sets of
320lb for three reps. You do not have to pause the down
sets. I recommend keeping the belt off - but if your back is
hurting, then you can wear one. Once again, be careful to
read the plan each and every week because in Week 2 you
will perform two down sets.
Some people often ask me about suggested warm up

weights, so I am going to show you how I would coach
someone to warm up to a 400lb lift. See below:
135 for two sets of three to five reps

225lb for one set of two to three reps
275lb for one rep
315lb for one rep
350lb for one rep
380lb for one rep
and then 400lb.
As you get stronger and get more time under your belt,
you will be able to take bigger jumps.
SNATCH PAUSED 2 SEC 2 INCHES OFF GROUND EMOM

Snatches paused two seconds, two inches off the ground
are next. These are great to work on the start position of the
snatch. The goal is to keep the angle of the hips and shoulders
the same off the floor by pushing your feet through the floor
and moving the knees back slightly. For more info on how to
perform the snatch, check out my ebook, THE BIG SIX.
On Day 1, you are asked to perform eight sets of one rep

EMOM (every minute on the minute), starting at 70%. You
are allowed to work up, but you are allowed no misses. Here
is an example of how I might do that:
70% for three sets of one

75% for two sets of one
80% for one
85% for one
88% for one
EMOMs are great for allowing athletes to focus on each

and every rep instead of surviving three reps. Each week, the
amount of sets will increase, so be sure to read the program
carefully each and every week.
JERK FROM BLOCK OR RACK - PAUSED 3 SEC IN DIP

AND CATCH
The paused jerks are great for teaching your body the
positions. The jerk is basically a trick lift. If you hit those
positions properly, you will hit a much higher percentage
of your jerks. Also, the pause in the catch is talking about
pausing in the split position. The goal is to teach your body
where it should be and to stabilize it during the catch.
UPPER MUSCULAR IMBALANCE WORK 1

Muscular balance is a concept that was brought to my
attention by Zach Greenwald during my time at MuscleDriver
USA. Zach works with quite a few of the athletes there,
and I believe he has helped many of them not get injured,
rehab from injury, and fix weaknesses that were holding
them back.
A lot of weightlifting coaches refuse to program a lot of

assistance movements because they don’t believe that they
carry over to the snatch and the clean and jerk. They may
or may not be right, but they are refusing to see the much
bigger picture. If an athlete has an imbalance, they are at
a much higher risk of injury. The length that a high caliber
lifter can train injury free is directly correlated to the results
that they can expect.
Longer training years without major injuries = More

weight lifted every time
This is a concept all too often overlooked for some

reason. I believe this to be mainly due to most weightlifting
coaches not being exercise scientists. They just don’t have
a holistic understanding of the human body. They just know
snatch and clean and jerk.
Day 1’s upper body muscular balance work has the athlete
doing either closegrip bench press or weighted push-ups.
This is then combined with bentover rows.
Most weightlifters only work on pushes in the vertical plane.

They rarely work on pull-ups, rows, or horizontal presses at
all. This causes a terrible imbalance in the scapula region.
Sometimes the bench press can make a lifter tight in the
chest, which can make going overhead a little more difficult.
That is why I gave them the option of push-ups. Push-ups
don’t seem to make athletes as tight as the bench press. You
will either need to know this about yourself or find out.
The bentover rows are great for stabilizing the scapulae.

I recommend pausing the bar on the chest to really
strengthen the rhomboids. The rhomboids are the muscles
responsible for holding the scapulae pulled together. I
perform both exercises as a superset (one right after the
other). This is a great way to improve on work capacity and
time management.
200M WALKING LUNGES

The last part of Day 1 is the walking lunges. They are a
lot of work, but the lunges are what will keep you healthy
during this program. Scale them if you have to, but realize
that the goal is to get up to the prescribed reps.
DAY 2 IN DETAIL
FRONT SQUATS
These are performed with a belt and with a prescribed
pause. There are no down sets, so this day isn’t as bad
volume-wise. Once again, be careful to read the workout
week to week to check for changes in pause times.
CLEAN - PAUSED 2 INCHES OFF GROUND AND

JERK EMOMS
Once again, these are performed EMOM, and you are
asked to perform eight sets of one rep starting at 70%
and working up in this first week. I would follow the same
suggested percentages that I described above for the
snatch. The pause two inches off the floor is for the same
reason explained above in the snatch.
SNATCH PULL
If you want your pull to feel easier, then you need to
perform pulls. We like to do pulls heavy and work up. Here,
I have you starting at 95% and working up for three sets of
three reps. You might want to follow the suggested sets:
95% for three

100% for three
105% for three
The percentages are referring to your max snatch from

the floor, not your max snatch pull. The six second eccentric
(or lowering the weight after a rep) is great for getting you
stronger in the pulls. Normally in Olympic weightlifting, we
just drop the weight after the pull. This means that there is
hardly ever any eccentric work in the sport unless you work
it in sometimes.
CORE MUSCULAR IMBALANCE 1

Axle overhead carries are great for stabilizing the athlete
overhead, and working the entire core the way it was meant
to be worked. The real core, by definition, is every muscle that
supports the entire spine and pelvis. Yes, the abdominals
are a part of the core - but only a part. When you do carries,
you are working all the muscles in your body synergistically
together. This is functional training at its finest.
I have prescribed three sets of 45 seconds. I suggest

starting light. If you can perform all three sets without
putting the weight down, then go up in weight the next week
by five-ten pounds. A slow and steady progression is the
key to a stabilized body.
OPTIONAL CARDIO, GPP, AND HIIT

This is a chance to get in some conditioning if that’s
something you’d like to do. It is optional.
At the end of this book is a list of choices for GPP (general

physical preparedness), HIIT (high intensity interval training),
and cardio. You may choose any of the four varieties on the
list to perform.
I just wanted to give athletes choices for conditioning that

wouldn’t hurt or destroy the progress they will be receiving
from the strength portion of the workout. Basically, these
conditioning options are Gainzzz Savers!
DAY 3 IN DETAIL
HIGH BAR BACK SQUAT
You will work up to a max with a prescribed pause and
will have a belt on. After that, you will perform the down
sets. As far as warm up sets, refer to my example in Day 1
for the front squat.
PUSH PRESS
Here, you are asked to work up to a 5RM (five-rep max).
Basically, you are going to go as heavy as possible for five
reps. Here’s the way that I might perform the warm up sets
if my goal was a 91 kilo/200lb push press:
Set 1 50k/110lb for one set of five

Set 2,3 60k/132lb for two sets of five
Set 4 75k/165lb for three
Set 7 91k/200lb for 5RM
After you find your top 5RM for the day, you will subtract
10% from that top number and perform the two down sets.
(91k/200lb minus 10% = 82k/180lb)
UPPER MUSCULAR IMBALANCE 2

We are going to do three giant sets (giant set means that
you perform all three exercises back to back to back) of
chest to bar pull-ups at a submaximal effort (submaximal
means that you stop a rep or two before failure), eight
reps or a submaximal effort (if eight reps are really hard
for you, just stop one or two reps before failure), and then
eight reps of kettlebell high pulls. I would like to see the
eccentric or negative portion take twice as long as the
concentric portion.
DAY 4 IN DETAIL
Day 4 has you overhead squatting again. Here, we are
working up to 70% of our best snatch for three reps and
the first rep only is paused for five seconds. This is a great
exercise to get comfortable in the bottom and to develop
better range of motion. Refer to the overhead squat work in
Day 1 to get a better idea for warm ups sets.
FRONT SQUAT
Exercise number two has you working up to a max in the
front squat with a belt and no pause. Basically, just go as
heavy as possible.
SNATCH MAX EFFORT

A Max Effort movement is a variation of an exercise
where you push yourself as hard as you can. On Week 1,
you are asked to perform a snatch to hang snatch for a
max. Basically, you snatch the weight and then (preferably
without setting it down) you perform a hang snatch. This
just has the bar in your hands longer, giving you more time
to get stronger. There are some drop sets here. Week 1 has
you dropping 10% for one down set. You will perform the
exact same exercise with the exact same rep scheme.
OPTIONAL GPP, HIIT, AND CARDIO

See the list in the appendix.
DAY 5 IN DETAIL
HIGH BAR BACK SQUAT
The first exercise for Day 5 is your basic back squat max
with no pausing. Basically, max out!
CLEAN & JERK MAX EFFORT

Here, I have you performing a clean, two front squats,
and one jerk for a max. The first clean doesn’t count as
a front squat. The purpose of the exercise is to teach the
athlete to jerk on tired legs. I want you to learn to trust
the movement of the jerk. There is one down set the first
week, but pay attention week to week as those increase
and decrease at times.
CLEAN PULLS
A strong pull equals an easy pull! I have you starting
around 95% (of your max clean from the floor) and then
working up. The goal is to finish somewhere around 105%.

Here, we use unilateral farmer walks. These are where
you carry a weight in only one hand while doing a farmer
walk. You will be performing three sets of 45 seconds per
arm. The goal is to walk as upright as possible with the
carrying elbow pointed slightly out. This will make sure that
you don’t lean and support the weight entirely against your
body. Add weight when you can perform all sets without
setting the bar down.
WALKING LUNGES
This time you are again performing 200m. I wouldn’t
recommend adding any load to the exercise until you are
routinely performing four days of 400m, and then you might
load a little or walk farther.
DAY 6 IN DETAIL
MAX EFFORT OH SQUAT
You will be working up to a one-rep max with a five second
pause in the bottom. This is a great exercise to work on
mobility and stability in the catch of the snatch. Notice that
the down sets do not have pauses prescribed. However, if
mobility is your main issue, you might want to add in some
pauses for those down sets.
ROMANIAN DEADLIFTS (RDLS)

This is my favorite exercise to develop the posterior chain
for an Olympic weightlifter. The keys are to slightly bend the
knees and keep that angle throughout the pull. You will also
want to maintain a perfectly flat back. I want you to go as low
as possible while maintaining a flat back. The reps prescribed
are three sets of eight reps. I would start with a weight that
might be challenging for eight. If you can manage all three
sets wihout resting, then go up five to ten lb the next week.
GHDS OR GHRS
I am talking about glute ham raises (also known as
glute ham developers) here. I want you to perform three
sets of eight reps. There are a few different ways to load a
GHR: hold a plate, putting chains around the neck, or using
a band. Only load if you are able to perform three sets of
eight strict reps.
WALKING LUNGES
Exercise number four is 200m more of walking lunges.
OPTIONAL DAY 7 IN DETAIL

THRUSTER OR CLUSTER
A thruster is a front squat immediately into a press, and a
cluster is a full depth clean into a press. I enjoy performing
these simply for the change of pace. Feel free to choose
either one, and I have you working up to a three-rep max (as
heavy as you can go for three reps). There are some down
sets, and they vary so read carefully week to week.
OPTIONAL GPP, HIIT, AND CARDIO

See the list at the end of this book.
MOBILITY
Lastly, I just want you to spend extra time working on
mobility. At the end of this book is a list of sample mobility
exercises to practice on a daily basis.
You will notice that the volume waves slightly over a
four-week block. Week 3 will normally peak with the highest
amount of volume. Week 4 is normally a slight deload.
The entire program will maintain this theme throughout
its entirety.
Well, that is it for the first four weeks. Here goes Week 5
to Week 8 - where we will pick up the pace quite a bit!
WEEK 5
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
-20% for 3 not paused
Snatch - Paused 2 Sec at Knee 1RM (no misses), then -20% for 2 sets
x 2 reps
Clean - Paused 2 Sec at Knee 1RM (no misses), then -20% for 2 sets
and Jerk x 2 reps
Snatch Pulls Start at 100% - 3 sets x 3 reps -
working up
Walking Lunges 200m
DAY 2
Snatch - No Feet, No Hook 1RM, then -20% for 2
Jerk from Block or Rack - 1RM, then -20% for 2
Paused 3 Sec in the Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 sec (each arm)
Walking Lunges 200m
DAY 3
for 3 not paused
Snatch from Blocks - Bar at Start at 70% - 8 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Clean from Blocks - Bar at Start at 70% - 8 sets x 1 rep - working
Clean Deadlift - Paused 3 Sec Start at 70% - 8 sets x 1 rep - working
2 Inches off Ground EMOMs up heavy but no misses
DAY 4
Warm Up with OH Squat Work up to 80% - 1 rep paused 5 sec
Variations
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
Clean - No Feet, No Hook 1RM, then -20% for 2 reps
Walking Lunges 200m
DAY 5
High Bar Back Squat with 25lb No pause with belt 1RM
to 50lb of Chains
Snatch Max Effort Snatch Pull to Snatch and 1 OH Squat
1RM
Clean and Jerk Max Effort Clean Pull to Clean to Front Squat and
Jerk 1RM
Clean Pulls Start at 100% - 3 sets x 3 reps, working
up
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45
sec
DAY 6
Heaving Snatch Balance 1RM with 5 sec pause, then -20% for 3
reps not paused
RDLs with Mini-Bands or 3 sets x 8 reps
Chains
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster - Paused 3 1RM, then -25% for 3 not paused
Sec in Bottom
WEEK 6
DAY 1
x 2 reps
and Jerk x 2 reps
working up
Walking Lunges 200m
DAY 2
Snatch - No Feet, No Hook 1RM, then -20% for 2
Jerk from Block or Rack - 1RM, then -20% for 2
Walking Lunges 200m
DAY 3
for 2 sets of 3 reps not paused
Knees EMOMs up heavy, allowed 1 miss
DAY 4
Variations
of Chains
Clean - No Feet, No Hook 1RM, then -20% for 2 reps
Walking Lunges 200m
DAY 5
to 50lb of Chains
1RM
Jerk 1RM
up
sec
DAY 6
reps not paused
Chains
Walking Lunges 400m
OPTIONAL DAY 7
Sec in Bottom
WEEK 7
DAY 1
Snatch - Paused 2 Sec at Knee 1RM (allowed 1 miss), then -20% for 2
sets x 2 reps
Clean - Paused 2 Sec at Knee 1RM (allowed 1 miss), then -20% for 2
and Jerk sets x 2 reps
working up
Walking Lunges 200m
DAY 2
Snatch - No Feet, No Hook 1RM, then -20% for 2 sets of 2 reps
Jerk from Block or Rack - 1RM, then -20% for 2 sets of 2 reps
Walking Lunges 200m
DAY 3
for 3 sets of 3 reps not paused
DAY 4
Variations
of Chains
Clean - No Feet, No Hook 1RM, then -20% for 2 sets x 2 reps
Walking Lunges 200m
DAY 5
to 50lb of Chains
Snatch Max Effort Snatch Pull to Snatch 1RM
Clean and Jerk Max Effort Clean to Front Squat and Jerk 1RM
up
sec
DAY 6
reps not paused
Chains
Walking Lunges 400m
OPTIONAL DAY 7
Sec in Bottom
WEEK 8
DAY 1
Snatch - Paused 2 Sec at Knee 1RM
Clean - Paused 2 Sec at Knee 1RM
and Jerk
Snatch Pulls Start at 95% - 2 sets x 3 reps - working
up
Walking Lunges 200m
DAY 2
Snatch - No Feet, No Hook 1RM
Jerk from Block or Rack - 1RM
Walking Lunges 200m
DAY 3
DAY 4
Variations
Front Squat (No Chains) No pause with belt 1RM
Clean - No Feet, No Hook 1RM
Walking Lunges 200m
DAY 5
High Bar Back Squat (No No pause with belt 1RM
Chains)
up
sec
DAY 6
Heaving Snatch Balance 1RM with 3 sec pause
Push Press 3RM
Chains
GHDs None
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster (No 1RM
Pauses)
WEEK 5 TO WEEK 8
DAY 1 IN DETAIL
We are starting the week with a heaving snatch balance to
OH squat. I want you to work up to 75% of your best snatch.
A heaving snatch balance is simply using an explosive dip
and drive and then immediately pushing yourself against
the bar into a full overhead squat position. You will also
move your feet just like in the snatch by lifting your knees
and jumping your feet from hip width to shoulder width. (For
more on how to perform the snatch refer to my free ebook
THE BIG SIX) After making the catch in the bottom, you will
stand up with the weight overhead and then perform an
overhead squat.
The point of this exercise is to get used to the feeling of

ripping under the bar like you will learn to do in the snatch.
The difference in a good and great weightlifter is their ability
to rip into a strong bottom position, and their ability to rip
into the lowest position possible.
FRONT SQUAT
Next, you will be performing a paused and beltless front
squat. The first week will be a five second pause. When
you are pausing these front squats, I want you to focus
on position and shoulder flexibility. By shoulder flexibility,
I mean try to keep as many fingers on the bar as possible
while keeping the elbows as high as possible. The real goal
is to keep your hookgrip on the bar the entire time if possible.
If you can maintain your hookgrip while cleaning, you can
continue pulling on the bar longer and more efficiently. You
will also have down sets that vary week to week, so keep
an eye out.
SNATCH - PAUSED 2 SEC AT KNEE

The purpose of the pause at the knee is to teach the
athlete to maintain the original angle of the hips and
shoulders throughout the entire pull. It will also teach them
to stay over the bar and the importance of the second pull
to generate force. The first pull is designed to keep the body
in a good position, optimizing the second pull for power.
Once again, you will be performing multiple sets of singles
every minute on the minute.
CLEAN - PAUSED 2 SEC AT KNEE

These will also be performed with multiple sets of singles
every minute on the minute. Keep an eye on the program to
spot the changing volume each week.
SNATCH PULLS
Snatch pulls will be performed much the same as
during Weeks 1 to 4, but we will be starting you at a higher
percentage. The goal is again to work up heavy, hopefully
higher than in Weeks 1 to 4.
For balance, the exercise is closegrip bench or weighted
push-ups superset with the bentover rows. The only
difference for these weeks is that we are dropping the reps
to five - in hopes that the athlete will go heavier and get
stronger. All the other concepts are the same.
WALKING LUNGES
Last, you will be performing more walking lunges for
200m. You’ll be seeing a lot of lunges in this program!
DAY 2 IN DETAIL
FRONT SQUAT
You will be starting out Day 2 on Week 5 with a five second
pause. Position is just as important as the load used.
SNATCH - NO FEET, NO HOOK

This is a great exercise for teaching the athlete to get
under the weight faster. Without a hook grip, it is really hard
to perform an aggressive second pull, so the athlete is forced
to get under the bar. Not using a hookgrip is also good for
strengthening the grip. You should also try to move the feet
as little as possible and not raise them from the floor.
You will be working up to a 1RM, or as heavy as you can

go for one rep. There will also be some varying down sets,
so keep an eye out week to week.
JERKS FROM BLOCK OR RACK
For this, I want you to focus on a massive dip and drive.
By now, you will have perfected the dip and drive position -
so it is time to turn it loose. You will still be pausing in the
split position for stability and proper placement. First, you
will work up to a 1RM. Here is the way that I would pick my
warm ups for the jerk if my goal was 137k/300lb:
Warm Up 1 60k/132lb for 2 sets x 3 reps

Warm Up 2 90k/198lb for 2 reps
Warm Up 3 100k/220lb for 2
Warm Up 5 120k./264lb for 1
First Max 137k/300lb for 1
Some of you will be able to warm up faster once you

have some training miles under your belt, but this is a good
starting point. There are various down sets week to week.

Now, we have a one-arm fat grip dumbbell overhead carry!
If you don’t have fat grip dumbbells, you can buy cheap fat
grip attachments from MuscleDriverUSA. You will be asked
to perform three sets of 45 seconds per arm. You can add
weight each week if you are able to perform all sets without
sitting the dumbbell down.
OPTIONAL CADIO, GPP, HIIT

Refer to the list at the end of this book.
WALKING LUNGES
These lunges are an attempt to increase volume from the
last four-week block. Just like all the items of this program,
this is just a suggestion. You will need to add or subtract
volume based on your own body.
DAY 3 IN DETAIL
HIGH BAR BACK SQUAT
We are starting out with a five second pause, so we are
really trying to strengthen that bottom position. You will be
working up to a one-rep max first, and then following that up
with varying amounts of down sets.
The pauses are used for multiple reasons. Of course they

are used to strengthen positions and recruit fibers. They are
also used to keep the load in check. Obviously an athlete
can’t squat as much with a five second pause as they can
with a one second pause. It’s also a way to use the conjugate
system earlier in the opening chapter. This keeps the body
from adapting and hitting a plateau.
SNATCH FROM BLOCKS - BAR AT KNEES EMOMS

Snatching from blocks is a great exercise to teach the
athlete the benefit of the second pull versus the first pull. I
want the athlete to understand that the first pull is simply
meant to set them up for a powerful second pull. This
exercise is also easier on the back and the entire posterior
chain, so the exercise will help replenish the CNS (central
nervous system) before a big Max Out Friday.
You will still be able to work up heavy. You will just focus
on the finish of the pull. These will be performed in varying
sets of singles every minute on the minute. Each week, the
volume will climb. The number of misses allowed will also
change. If you are allowed one miss, that means that if you
miss once, you can keep going. On the second miss, you
will need to drop down and finish the prescribed number of
reps.
CLEAN FROM BLOCKS - BAR AT KNEES EMOMS

Next is cleaning from the blocks. The athlete will only
be focusing on the clean - we are taking the jerk out to let
the body recover for Friday. These will be EMOMs with the
volume climbing every week. The number of misses allowed
will also change.
CLEAN DEADLIFT
I want you to base the percentages off of your max clean
deadlift. However, I want you to maintain a proper clean pull
position. If you can’t, then drop the weight. The goal of this
exercise is to strengthen the pull.
If grip is an issue for you, these are great to be performed

without a hookgrip. Double overhand without a hookgrip is
a difficult pull, but the body will adapt. The athlete’s grip
will get stronger.
UPPER MUSCULAR IMBALANCE 2
You should recognize this upper muscular imbalance
set from the first four-week block. For all of these, let the
eccentric portion take twice as long as the concentric.
DAY 4 IN DETAIL
Now we move to a five second pause starting with 80%
of your best snatch. Each week, the load and the pause will
change.
FRONT SQUAT WITH 25LB TO 50LB OF CHAINS

This block, we are adding 25lb to 50lb of chains to the
bar for a one-rep max front squat not paused. The purpose
of the chains is to:
1. Accommodate the Resistance- Basically, as you stand

up from a squat, you get stronger as you come up. The
chains make the lift harder as the position makes the lift
easier. This teaches the body to push harder all the way to
the top, which brings us to the second reason for the chains.
2. Compensatory Acceleration- This simply means

to accelerate the bar as hard as possible every inch of
the way up. This technique is awesome for weightlifters
because that is the goal during the pull of the snatch and
the clean and jerk.
If nothing else, the chains are great for the conjugate
system. They give the body one more thing to adapt to. I
don’t really care if you use 25lb or 50lb, but it would be good
for the stronger lifters to use the bigger chains.
Each week the pause will change, and later you will be
asked to take the chains off and max out with straight weight
on the bar.
CLEAN - NO FEET, NO HOOK

We worked on no feet, no hook snatches in Day 2, and now
we take the same principles to the clean. These strengthen
the grip and teach a lifter to aggressively get under the bar.
OPTIONAL CARDIO, GPP, HIIT

See the chart in the appendix.
200M OF WALKING LUNGES

I hope you’re loving these lunges. You’re going to be
seeing a lot of them.
DAY 5 IN DETAIL
HIGH BAR BACK SQUAT WITH 25LB TO 50LB OF CHAINS
For Day 4, we front squatted with chains. On Day 5, chains
are added to the back squat. Focus on driving as quickly
and powerfully as you can out of the bottom position.
SNATCH MAX EFFORT
As you may realize by now, I like to use complexes
for max effort work. Complexes keep the bar in the
athlete’s hands longer allowing them more opportunities
to work on technique and positions and simply making
them stronger. As you get stronger in the complexes,
your confidence soars in your ability to perform the
simple movements of the snatch and clean and jerk. The
variations will change week to week, so make sure to
read the programming.
CLEAN AND JERK MAX EFFORT

Another complex - this time, for the clean and jerk. These
complexes will change weekly.
CLEAN PULLS
These will be performed much the same as during Weeks
1 to 4, but we will be starting at a higher percentage. The
goal is to work up heavy - hopefully higher than in Weeks
1 to 4.

Bilateral farmer carries are great for core stability and
overall strength. Instead of holding the weight with only
one hand as we did in a previous block, this exercise has
us holding a load with each arm. This exercise is great
for all athletes in any sport and is one of my favorite
core exercises.
DAY 6 IN DETAIL
HEAVING SNATCH BALANCE
We have used this movement previously in this program.
This time, you will be working up to a one-rep max with a 5
second pause in the bottom. The more comfortable that the
athlete becomes in the bottom of a snatch will equate to a
bigger snatch. The pause in the bottom will change week to
week. There are also down sets to be performed, but there
is no pause for them.
PUSH PRESS
We moved this exercise from Day 3 to Day 6 in this block
to make room for the increased volume of the lifts. Push
presses are a great exercise for improving the dip and drive
of the jerk, and for strengthening the overhead positioning
of athletes. We are now dropping the reps down to a three-
rep max. The athlete should be able to handle more weight
with this rep scheme. There are also drop sets.
RDLS
We’re using mini-bands or chains with these Romanian
Deadlifts. I prefer the mini-bands because I like the pulling
sensation of the bands. They really help engage the
hamstrings. This is just an observation, and I don’t have
any scientific research to back it up. All I can say is I have
personally witnessed major results with using the bands
for RDLs.
An easy way to set this exercise up is to wrap the bands
around the bar and step on them with your feet. Use chains
if you don’t have any mini-bands. If you don’t have either, it’s
totally ok to just perform normal RDLs. We are sticking with
the 3 x 8 rep scheme.
GHDS
These are great to work the posterior chain, and you’ll
see them often in my programming.
WALKING LUNGES
We are stepping up the volume with the walking lunges,
so buckle up.

THRUSTER OR CLUSTER - PAUSED 3 SEC IN BOTTOM
We’ve seen these before in the previous four week block,
but this time we are adding some pauses. Also, I have you
working up to a heavy single instead of a three-rep max. Feel
free to choose either a thruster or a cluster for this portion.
There are some down sets, and they vary.

See the chart at the end of this book.
MOBILITY
For this block - and every block - Day 7 is a great time to
work on some specific mobility issues. See the list in the
appendix.
That’s it for Week 5 to Week 8. These will be the hardest

weeks of volume. We will still wave things to where Week 7
is the hardest, and Week 8 is a slight drop in overall volume.
Now for the last four weeks of this #SquatEveryDay

Weightlifting plan!
WEEK 9
DAY 1
Warm Up with OH Squat Snatch Grip Thruster to OH Squat -
Variations Paused 5 sec - work up to 75% of Snatch
Snatch EMOMs Start at 70% - 8 sets x 1 rep - working
Clean and Jerk EMOMs Start at 70% - 8 sets x 1 rep - working
Snatch Pulls from Blocks Start at 100% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance Chest to Bar Pull-ups - 3 sets x submaximal
Work 1 Dips - 3 sets x 8 reps or submaximal
Walking Lunges 300m
DAY 2
Power Snatch 1RM, then -20% for 2 reps
Jerk from Block 1RM, then -20% for 2 reps
Core Muscular Imbalance 1 Elevated Suitcase Deadlifts - 3 sets x 8
reps (each side)
Walking Lunges 200m
DAY 3
x 2 reps
and Jerk x 2 reps
Clean Deadlift EMOMs Start at 70% - 8 sets x 1 rep - working
DAY 4
Warm Up with OH Squat Work up to 80% - 1 rep - paused 5 sec
Variations
Power Clean 1RM, then -20% for 2 reps
DAY 5
High Bar Back Squat with No pause with belt 1RM
Green or Purple Bands
Clean Pulls from Blocks Start at 100% for 3 sets x 3 reps
Walking Lunges 200m
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster to OH Squat -
Paused 5 sec 1RM
Behind Neck Push Press 3RM, then -10% for 2 sets x 3 reps
Deficit RDLs with Mini-Bands 3 sets x 8 reps
or Chains
Walking Lunges 400m
OPTIONAL DAY 7
WEEK 10
DAY 1
up heavy, allowed 1 miss
working up
Upper Muscular Imbalance Chest to Bar Pull-ups - 3 sets x submaximal
Work 1 Dips - 3 sets x 8 reps or submaximal
Walking Lunges 300m
DAY 2
Jerk from Block 1RM, then -20% for 2 reps
Core Muscular Imbalance 1 Elevated Suitcase Deadlifts - 3 sets x 8
reps (each side)
Walking Lunges None
DAY 3
Snatch - Paused 3 Sec at Knee 1RM (allowed 1 miss), then -20% for 2
sets x 2 reps
Clean - Paused 3 Sec at Knee 1RM (allowed 1 miss), then -20% for 2
and Jerk sets x 2 reps
Clean Deadlift EMOMs Start at 70% - 10 sets x 1 rep - working
DAY 4
Warm Up with OH Squat Work up to 83% for 1 rep - paused 5
Variations sec
Power Clean 1RM, then -20% for 2 reps
DAY 5
High Bar Back Squat with No pause with belt 1RM (no misses),
Green or Purple Bands then no bands 1RM
Clean Pulls from Blocks Start at 100% for 3 sets x 3 reps
DAY 6
Paused 3 sec 1RM
Behind Neck Push Press 3RM, then -10% for 2 sets x 3 reps
Deficit RDLs with Mini-Bands 3 sets x 8 reps
or Chains
Walking Lunges 400m
OPTIONAL DAY 7
WEEK 11
DAY 1
Front Squat Without belt 1RM, then -20% for 3 reps
DAY 2
Power Snatch 1RM, then -20% for 2 sets x 2 reps
Power Clean 1RM, then -20% for 2 sets x 2 reps
DAY 3
Snatch - Paused 3 Sec at Knee 1RM (allowed 2 misses)
Clean - Paused 3 Sec at Knee 1RM (allowed 2 misses)
and Jerk
DAY 4
Warm Up with OH Squat Work up to 85% for 1 rep - paused 3
Variations sec
DAY 5
High Bar Back Squat with No pause and no belts with belt 1RM
DAY 6
Paused 3 sec 1RM
OPTIONAL DAY 7: OFF

WEEK 12
DAY 1
Warm Up with OH Squat Snatch Grip Thruster to OH Squat - work
Variations up to 70% of Snatch
Front Squat Without belt, work up to 90% of
beltless 1RM
Snatch EMOMs Snatch 1RM, allowed 1 miss
Clean and Jerk EMOMs Work up to Clean and Jerk opener
DAY 2
Front Squat Paused 1 sec with belt - working up to
85% of paused with belt 1RM
Power Snatch Work up to 85% of Power Snatch
Power Clean Work up to 85% of Power Clean
DAY 3
High Bar Back Squat Paused 1 sec with belt - working up to
80% of paused with belt 1RM
Snatch Snatch (no pause) - working up to 90%
of Snatch 1RM
Clean and Jerk Clean and Jerk (no pause) - working up
to 85% of Clean and Jerk 1RM
DAY 4
Warm Up with OH Squat None
Variations
Front Squat Front Squat - working up 80% of 1RM
DAY 5
Snatch Max Effort Snatch - 60% of 1RM
Clean and Jerk Max Effort Clean and Jerk - 60% of 1RM
DAY 6: COMPETITION (OR TESTING) DAY

Snatch Competition Max
Clean and Jerk Competition Max
WEEK 9 TO WEEK 12
DAY 1 IN DETAIL
The first exercise is a snatch grip thruster to overhead
squat with a five second pause. You will work up to 75% of
your max snatch.
Start with the bar on your back with a snatch grip, then
complete a deep back squat into an immediate press at the
top. Then perform the paused OH squat. This is another
great exercise to warm up with. The percentage will change
week to week.
FRONT SQUAT
These last four weeks are heavy. The pauses are reduced,
starting out with only two seconds. The down sets are not
paused, and they will vary week to week.
SNATCH EMOMS
We now do the standard snatch. The lifts will now begin
to mimic the competition more than ever. We are sticking
with the every minute on the minute system with varied sets
of singles. The volume changes weekly once again. It is now
time to go heavy, boys and girls.
CLEAN AND JERK EMOMS

Just like the snatch EMOMs, we are sticking with the
every minute on the minute sets and are incorporating the
standard clean and jerk. The volume changes weekly.
SNATCH PULLS FROM BLOCKS
We are using blocks here again to preserve the back
and posterior chain. We are starting with 100% of your best
snatch from the floor and working up each set. You should
be able to easily go around 110% of your snatch. We are
dropping these all together after Week 10.

This giant set returns again. Remember to take your time
with the eccentric portion. This exercise will also be dropped
after Week 10!
WALKING LUNGES
More walking lunges are coming your way. Drop these as
well after Week 10.
DAY 2 IN DETAIL
FRONT SQUAT
The pause starts out at only 2 seconds and will be even
less by week 11. It is time to get heavy.
POWER SNATCH
You will notice that the assistance exercises will start to
disappear, and all the remaining exercises will look more
and more like a snatch and clean and jerk. Here, you are
working up to a power snatch max with some drop sets.
The volume will change week to week.
JERK FROM BLOCK
You will be working up to a max during Weeks 9 and 10.
All of the pauses have been taken out, and now it is time to
put it all together. This exercise is also dropped on Weeks
11 and 12 to provide more focus on the main lifts of snatch
and clean and jerk. There will be some drop sets as well
during Weeks 9 and 10.

Elevated Suitcase Deadlifts are actually deficit pulls
with the athlete elevated about 6 inches. A Farmer Walk
apparatus is great to use with this exercise. If you don’t
have one, then you can use a normal barbell. The apparatus
or barbell will be directly beside you. Try to keep your chest
up with a strong core while performing this exercise. You
will really feel this one in the obliques and QL (Quadratus
Lumborum) section of the back. Great for the hips! This
exercise will also be dropped after week 10.

If you choose to do this, see the list of potential options
in the appendix of this book.
WALKING LUNGES
These will be dropped after Week 9. Dropping the lunges
is a great way to taper. You are going to feel amazing.
DAY 3 IN DETAIL
HIGH BAR BACK SQUAT
These last 4 weeks are heavy. Just like the front squats,
we will pause for a shorter time. The down sets are not
paused, and they will vary week to week. The down sets
are dropped after Week 10. This is another way to taper
for the meet.
SNATCH - PAUSED 3 SEC AT KNEE

It is time to max. If you are feeling great, you can drop the
pause and just max out. You will have some drop sets on
weeks 9 and 10, and then they are dropped as well.
CLEAN - PAUSED 3 SEC AT KNEE AND JERK

Just like the snatch we just performed, we also max
out here. Again, drop the pause and go to a 1RM if you’re
feeling good.
CLEAN DEADLIFT EMOMS

These are meant to be heavy but with a good clean
position. These are dropped after week 10.
DAY 4 IN DETAIL
We start with a basic paused overhead squat. The pause
length and the percentage will vary.
FRONT SQUAT
No pause here - just heavy weight. Max out!
POWER CLEAN
You will perform the power clean on Day 4 during Weeks 9
and 10. Then starting Week 11, this exercise will be dropped
from Day 4 and added to Day 2 to give the body some more
rest for Max Out Friday.

These are optional during Weeks 9 and 10 but are
dropped on Weeks 11 and 12 to prioritize recovery and the
strength movements.
DAY 5 IN DETAIL: MAX OUT FRIDAY!

Secure the bands to the ground so they are adding more
tension as you ascend in the lift. It’s the same principle as
chains from previous weeks. Remember to focus on lifting
as fast and hard as you can. If you don’t have bands, use
chains or just go with the normal bar weight.
The bands are easiest used in a power rack. If you don’t

have a power rack, you can hook them to really heavy
dumbbells or kettlebells. However, test it out before maxing
that way. You don’t want the dumbbells or kettlebells coming
off the ground when you max out.
The first week is just a max with the bands, but the second
week is a little cooler. You are going to work up heavy with
the bands, and then you will take them off and max with
straight weight. This is the post activation potentiation
technique that I explain in my free ebook THE BIG SIX. Week
11 is back to a straight weight max, and then Week 12 is off
to taper for the meet.
SNATCH MAX EFFORT

No complex or assistance movement here - just a
standard snatch.
For both this snatch and also for the below clean and
jerk, definitely try to limit the misses on each to a maximum
of three. The goal is to make it a habit to make lifts. This
takes discipline to auto-regulate!
CLEAN AND JERK MAX EFFORT

A standard max clean and jerk is on the menu for this
portion of Day 5. Remember to auto-regulate and stop if you
start missing too many lifts.
CLEAN PULLS FROM BLOCKS

We’ll finish up with some extra pulling after performing
the standard lifts. These will only be for Weeks 9 and 10.
WALKING LUNGES
Next is some more walking lunges, but these are dropped
after Week 9.
DAY 6 IN DETAIL
OH SQUAT VARIATION MAX EFFORT
This is the same movement from Day 1, but now we are
going to go to a max.
BEHIND NECK PUSH PRESSES

These are performed the same way as regular Push
Presses except they are behind the neck. This exercise is
dropped after week 10.
DEFICIT RDLS WITH MINI-BANDS OR CHAINS

These are the same as the last four-week block except
they are performed from a two to four inch deficit. Don’t go
past four inches! More isn’t better! You can put the band
under the plate this time. If you don’t have any bands or
chains, then just perform deficit RDLs with straight weight.
WALKING LUNGS
400m of Walking Lunges to be dropped after Week 10

This entire day is dropped after Week 10!
THRUSTER OR CLUSTER
We are maxing out on this with some downsets as we
have in previous blocks, but here there is no pause.
If you choose the do some extra conditioning work,
refer to the list at the end of this book.
MOBILITY
Again on this optional day, it’s a great time to recover
and to focus on specific mobility issues.
OPTIONS FOR WEEKS 9 TO 12

In a perfect world, you want to split the squats up
from the main lifts especially Monday, Wednesday, and
Friday. You could perform the squats in the morning, and
then the main lifts in the evening. If you can’t do that,
then you might want to squat after the snatch and the
clean and Jerk. However, some people end up preferring
to squat first. This is entirely up to you. I just wanted to
give you the option.
Remember this thing is just an outline. You can bend it

to fit your own life. You could do a four or five day per week
workout if that is what you need. If that is what you need,
I recommend keeping all the snatches and the clean and
jerks. You would also want to keep as many of the squats
as possible. After that, take a look at your strengths and
weaknesses. Get rid of what you don’t need, and keep
what you do need. It is that simple.
TAPERING IN WEEKS 9 TO 12
You will notice that Weeks 9 to 12 run a little differently
than the first two blocks. During the first two blocks, the
volume of the workout increased to a peak during the third
week, and then the program deloaded on the fourth.
This last block starts out with the volume high, and then
tapers off during the third week. Week 12 - or the fourth
week of the final block - tapers completely. You will notice
that most of the accessory exercises will drop after Week
10 as well as a majority of the volume. You will notice a
surge in strength, and you will notice that your body starts
to feel great.
If you are timing this training cycle in order to prepare for

a competition, the end of Week 12 will be when you are at
your peak. Prepare to crush the meet!
#SQUATEVERYDAY
POWERLIFTING
INTRODUCTION
I hope you’ve had a chance to look over a little bit of the
#SquatEveryDay weightlifting plan, because many of the
same principles will show up again in this #SquatEveryDay
powerlifting program.
I have seen many of my onsite and online powerlifters

experience unreal results with #SquatEveryDay. Let’s get
this thing started!
WEEK 1
DAY 1
High Bar Back Squat Paused 3 sec without belt 1RM, then
Bench Press - Paused 3 Sec Work up to 1RM, then -20% for 3 reps
Wide Goodmornings 3 sets x 8 reps
Lunges 200m
Back Work Pull-ups (switch grips each set) - 5 to 8
reps ss KB Upright Rows - 10 reps x 3
sets
DAY 2
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work DB/KB Z Press - 8 reps (each arm) ss
Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work DB Power Cleans - 10 reps ss Bentover
Rows - 10 reps x 3 sets
DAY 3
Bench Press with 60 Sec Rest Start at 60% - 8 sets x 3 reps - working
Deadlift EMOMs Paused 2 Sec Start at 70% - 6 sets x 1 rep - working up
2 Inches off Floor heavy but no misses
Arm Work DB Tricep Extensions - 10 reps ss Fat
Bar Curls - 10 reps x 4 sets
Arm Work Overhead Tricep Extensions - 10 reps
ss Incline Curls - 10 reps x 4 sets
DAY 4
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
One-Arm KB OH Carries 3 sets x 45 sec (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
without Wraps
Bench to Chest 1RM for a paused rep
Elevated Glute Bridges 3 sets x 8 reps
Walking Lunges 400m
DAY 6
reps not paused
Unilateral Farmers Walks 3 sets x 45 sec (each arm) - If all sets
are competed unbroken, increase
weight next week
Back Work Pull-ups (switch grips each set) - 5 to
10 reps ss One-Arm Rows - 10 reps
(each arm) paused 1 sec at top x 4 sets
Arm Work Ring or Regular Dips - 8 to 10 reps ss
Concentration Curls - 10 reps (each
arm) x 5 sets
DAY 7
Shoulder Work Plate Raises - 10 reps ss DB Lateral
Raises - 10 reps x 3 sets
WEEK 2
DAY 1
Bench Press - Paused 3 Sec Work up to 1RM, then -20% for sets x 3 reps
Lunges 200m
sets
DAY 2
reps x 3 sets
DAY 3
Bench Press with 60 Sec Rest Start at 60% - 10 sets x 3 reps -
working up heavy but no misses
2 Inches off Floor heavy but no misses
DAY 4
DAY 5
without Wraps
Bench to Chest 1RM for a paused rep
Walking Lunges 400m
DAY 6
reps not paused
weight next week
arm) x 5 sets
DAY 7
WEEK 3
DAY 1
Bench Press - Paused 3 Sec Work up to 1RM, then -20% for sets x 3 reps
Lunges 200m
sets
DAY 2
reps x 3 sets
DAY 3
Bench Press with 60 Sec Rest Start at 60% - 12 sets x 3 reps -
Deadlift EMOMs Paused 2 Sec Start at 70% - 10 sets x 1 rep - working
2 Inches off Floor up heavy but no misses
DAY 4
DAY 5
without Wraps
Bench to Chest 1RM for a paused rep -
go to 1RM if good
Walking Lunges 400m
DAY 6
reps not paused
weight next week
arm) x 5 sets
DAY 7
Thruster or Cluster 3RM, then -15% for sets x 3 reps
WEEK 4
DAY 1
High Bar Back Squat Paused 1 sec without belt 1RM
Bench Press - Paused 3 Sec Work up to 1RM
Lunges 200m
sets
DAY 2
High Rep Incline Bench None
reps x 3 sets
DAY 3
Bench Press with 60 Sec Rest Start at 60% - 6 sets x 3 reps - working
2 Inches off Floor but not past 85%
DAY 4
High Rep Flat Bench None
DAY 5
without Wraps
Bench Max Effort Closegrip Floor Presses 5RM
Walking Lunges 400m
DAY 6
OH Squat Variation Max Effort 1RM with 3 sec pause
Unilateral Farmers Walks 3 sets x 45 sec (each arm)
arm) x 5 sets
DAY 7
DIFFERENCES
I hope you’ve had a chance to read through the

#SquatEveryDay weightlifting program. Many of the same
concepts apply to the powerlifting plan. Rather than
repeat myself and bore everyone, I’m only going to point
out the major differences between the weightlifting and
powerlifting sections.
WEEK 1 TO WEEK 4
DAY 1 IN DETAIL
HIGH BAR BACK SQUAT
The only difference in the squat program from the
Weightlifting to the Powerlifting Program is that we switched
the Day 1 Front Squat to a Back Squat.
BENCH PRESS - PAUSED 3 SEC

Use competition grip here. You will work up to a max, and
then there are some down sets that will vary week to week.
WIDE GOODMORNINGS
This is a great exercise for back squat and deadlift.
Start with a weight that you can get for eight difficult reps.
If you get all the prescribed sets, increase the weight the
following week.
WALKING LUNGES
These will be a part of the powerlifting program just like
they were in the weightlifting program.
BACK WORK
This will be a three-set combination of five to eight reps
of pull-ups (switching grips each set) 10 reps of KB upright
rows. You will want to superset these two lifts (indicated by
ss on the programming) - meaning that you want to perform
them back to back. So you’ll do pull-ups, KB upright rows,
and then repeat another two times. If the rep scheme is too
high, then stick with submaximal reps.
DAY 2 IN DETAIL
HIGH-REP INCLINE BENCH
Here, you’ll load up a bar with 95lb for men or 65lb for
women. Then without resting, you’ll perform 10 closegrip
incline bench presses, then 10 with a medium grip, and then
10 with a wide grip.
I got this straight from Cory Gregory. Like the walking

lunges, the high rep work helps to strengthen the ligaments
and tendons. The prescribed weight is just a suggestion. If
it is too much to complete all the reps without pausing, then
drop the weight.
BACK AND SHOULDER WORK 1
Next is a Z press with a dumbbell or kettlebell supersetted
with pull-ups. The Z press is a press performed while sitting
with the legs straight out in front of you. The goal is to keep
the torso straight up and down. This is a great exercise for
stability and strength. If the pull-ups are too hard, go with
submaximal reps.
BACK AND SHOULDER WORK 2

More back and shoulder work with dumbbell power
cleans and some bentover rows. The power cleans are to
be performed more like an external rotation exercise. I want
you to get the elbows high, and then externally rotate. A lot
of people see the words power clean and think that I am
talking about a technical exercise with big weight. It is just
a light weight exercise designed to protect the shoulders.
DAY 3 EXPLAINED
BENCH PRESS
You’ll recognize this concept of short rest periods from
the EMOM concept in the weightlifting portion. A very slight
difference is that we will be performing multiple reps instead
of singles, and we’ll rest 60 seconds in between sets instead
of starting a set every minute. It’s basically the same idea.
I recommend pushing the reps as fast as possible while
maintaining good form. I want a focus on compensatory
acceleration. The number of sets will change weekly.
DAY 4 IN DETAIL
I am not going to continue to repeat the same things from
here on out. That will get boring. This entire day has been
explained earlier in this book.
DAY 5 IN DETAIL
BENCH PRESS MAX EFFORT
Here, we’ll do a 3-Board Press. I suggest warming up like
the following:
Goal is 350lb for a 3RM to a 3 Board
Warm Up 1 to Chest 135lb for 2x5

Warm Up 5 to a 3 Board 325 for 1x3
Work Set 1 to a 3 Board 350 for 1x3
Then afterwards will be the bench press to chest working

up to 90% for 1 pause. It should look like this:
80% for 1
85% for 1
90% for 1
The reps and sets will change on the bench press routine
on a weekly basis.
ELEVATED HIP THRUST
You will place a barbell in the crease of your hip with your
back on a bench. Then bend your knees and push your feet
through the floor extending your hips.
WEEK 5
DAY 1
Back Squat Paused 5 sec without belt 1RM, then
Closegrip Bench Press - Work up to 1RM, then -25% for 5 reps
Paused 3 Sec
RDLs from 2 Inch Deficit 3 sets x 8 reps
Lunges 200m
Back Work Pull-ups (close pronated grip) - 5 to 8 reps
ss KB Upright Rows - 10 reps x 3 sets
DAY 2
Back and Shoulder Work BB Behind Z Press - 10 reps ss Pull-ups
(wide pronated grip) - 5 to 8 reps x 3 sets
Back and Shoulder Work Seated DB Power Cleans - 10 reps ss
Bentover, T-Bar, or Seated Rows - 10
reps x 3 sets
DAY 3
Bench Press with 25lb to 50lb Start at 60% - 6 sets x 3 reps - 2 sets x
of Chains with 60 Sec Rest 2 reps, then 2 sets x 1 rep - working up
heavy but no misses
at Knee but not past 90%
Arm Work Lying Curl Bar Tricep Extensions - 10
reps ss Fat Bar Curls - 10 reps x 4 sets
Arm Work Band Pushdowns - 20 reps ss DB
Hammer Curls - 10 reps x 4 sets
Walking Lunges 400m
DAY 4
of Chains
One-Arm KB OH Squat 3 sets x 8 reps (each arm)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM, then -25% for
without Wraps, with 25lb to 3 reps
50lb of Chains
Bench Max Effort 2-Board 3RM, then start at 90% of
Bench to Chest 1RM and work up to a
paused rep
Deadlift Max Effort 5RM from 6 inch blocks
GHDs 3 to 5 sets x 8 to 10 reps
Walking Lunges 400m
DAY 6
OH Squat Variation Max Effort 3RM with first rep paused for 5 sec,
then -10% for 2 sets x 3 reps not paused
Unilateral Suitcase Deadlifts Start out light - 3 sets x 5 to 8 reps
(each arm)
Back Work Pull-ups - 5 to 10 reps (weighted if
necessary) ss KB Bat Wing Rows - 10
reps paused 1 sec at top x 4 sets
Arm Work DB Tricep Extensions - 8 reps ss
Seated DB Curls - 10 reps x 5 sets
DAY 7
Thruster or Cluster Paused 3 1RM, then -25% for 3 not paused
Sec in Bottom
Shoulder Work Plate Lateral Raises - 10 reps x 3 to 4
sets
WEEK 6
DAY 1
Closegrip Bench Press - Work up to 1RM, then -20% for 2 sets x
Paused 3 Sec 5 reps
Lunges 400m - bodyweight or with light weight
DAY 2
reps x 3 sets
DAY 3
Bench Press with 25lb to 50lb Start at 60% - 7 sets x 3 reps - 3 sets x
of Chains with 60 Sec Rest 2 reps, then 2 sets x 1 rep - working up
heavy but no misses
at Knee but no misses
Walking Lunges 400m
DAY 4
of Chains
DAY 5
50lb of Chains
Bench to Chest 1RM and work up to a
paused rep
Walking Lunges 400m - bodyweight or with light weight
DAY 6
(each arm)
DAY 7
Sec in Bottom
sets
WEEK 7
DAY 1
Closegrip Bench Press - Work up to 1RM, then -20% for 2 sets x
Paused 3 Sec 3 reps
DAY 2
reps x 3 sets
DAY 3
Bench Press with 25lb to 50lb Start at 60% - 8 sets x 3 reps, then
of Chains with 60 Sec Rest work up to heavy single with no misses
- then remove chains and 1RM
Deadlift EMOMs Paused 2 Sec Start at 70% - 10 sets x 1 rep - working
at Knee up
Walking Lunges 400m
DAY 4
of Chains
DAY 5
50lb of Chains
Bench to Chest 1RM and work up to
heavy single
DAY 6
(each arm)
DAY 7
Sec in Bottom
sets
WEEK 8
DAY 1
Back Squat Paused 1 sec without belt 1RM
Closegrip Bench Press - Work up to 1RM
Paused 3 Sec
DAY 2
High Rep Incline Bench None
reps x 3 sets
DAY 3
Bench Press with 25lb to 50lb Start at 60% - 6 sets x 3 reps - working
of Chains with 60 Sec Rest up heavy but no misses
at Knee but not past 85%
Walking Lunges 400m
DAY 4
of Chains
High Rep Flat Bench None
DAY 5
50lb of Chains
DAY 6
OH Squat Variation Max Effort 3RM with first rep paused for 3 sec
(each arm)
DAY 7
Thruster or Cluster No pause 1RM
sets
WEEK 5 TO WEEK 8: DIFFERENCES
DAY 1 IN DETAIL
CLOSEGRIP BENCH PRESS
This is the only new exercise. I would simply move my
hands in 4-6 inches from your competition bench grip.
All of the other days have been explained earlier.

WEEK 9
DAY 1
Back Squat with 25lb to 50lb Paused 3 sec without belt 1RM, then
of Chains -20% for 3 reps not paused
Bench Press Competition Grip Work up to 1RM, then -20% for 5 reps
and Competition Pause
Kang Squats Start with 40% of Back Squat - 3 sets x
8 reps - working up
reps ss Band or Cable Face Pulls - 15 reps
x 4 sets
DAY 2
Back and Shoulder Work Seated DB Clean and Press - 15 reps
ss Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work Bentover, T-Bar, or Seated Rows - 10
reps x 3 sets
DAY 3
Bench Press with Mini-Bands Start at 50% - 8 sets x 3 reps - working
Doubled and All Reps Paused up heavy but no misses
Deadlift EMOMs Start at 70% - 8 sets x 1 rep - working up
but not past 90%
Arm Work Closegrip Floor Presses - 8 reps ss DB
Walking Lunges 400m
DAY 4
One-Arm Fat Grip DB Waiter 3 sets x 8 reps (each arm)
Squats
DAY 5
Bench to Chest 1RM for one paused
rep
DAY 6
Paused for 5 sec 1RM
from 6 Inch Deficits (each arm)
10 reps (weighted if necessary) ss KB
Bat Wing Rows - 10 reps paused 1 sec
at top x 4 sets
Preacher Curls - 10 reps x 5 sets
DAY 7
Shoulder Work Arnold Press - 3 sets x 8 reps
WEEK 10
DAY 1
Bench Press Competition Grip Work up to 1RM, then -20% for 2 sets x
and Competition Pause 5 reps
8 reps - working up
x 4 sets
DAY 2
reps x 3 sets
reps x 3 sets
DAY 3
Bench Press with Mini-Bands Start at 50% - 10 sets x 3 reps -
Doubled and All Reps Paused working up heavy but no misses
Deadlift EMOMs Start at 70% - 10 sets x 1 rep - working
up but no misses
Walking Lunges 200m
DAY 4
Squats
DAY 5
Green or Purple Bands then remove bands and 1RM
rep
DAY 6
at top x 4 sets
DAY 7
Shoulder Work DB Triangles - 3 sets x 8 reps
WEEK 11
DAY 1
5 reps - working up
Lunges None
x 4 sets
DAY 2
reps x 3 sets
reps x 3 sets
DAY 3
Doubled and All Reps Paused working up heavy but no misses
up but no misses
Walking Lunges None
DAY 4
Squats
DAY 5
High Bar Back Squat No pause with belt 1RM (no bands)
rep
Deadlift Max Effort 1RM from 2 inch deficit
Walking Lunges None
DAY 6
at top x 4 sets
DAY 7
Shoulder Work DB Triangles - 3 sets x 8 reps
WEEK 12
DAY 1
Back Squat No pause (no chains) without belt -
work up to 90% of 1RM for 1 rep
Bench Press Competition Grip Work up to 85% of 1RM for 1 rep
DAY 2
Front Squat Work up to 85% of paused with belt
1RM
DAY 3
High Bar Back Squat Work up to 80% of paused with belt
1RM
Bench Press All Reps Paused (No bands) Start at 65% - 6 sets x 3
reps - working up but no misses
Deadlift EMOMs Start at 70% - 5 sets x 1 rep - working up
but not past 85%
DAY 4
Front Squat Work up to 80% of 1RM for 1 rep
DAY 5: COMPETITION (OR TESTING) DAY

Back Squat 1RM
Bench 1RM
Deadlift 1RM
WEEK 9 TO WEEK 12: DIFFERENCES
DAY 1 IN DETAIL
KANG SQUATS
The kang squats are new! The kang squat is basically a
goodmorning combined with a squat. You start by taking
the torso over like a goodmorning. Then you sit into a squat.
Next take the butt up in the air while letting the torso go out.
Finally, push the hips through like finishing a goodmorning.
I have already explained the rest of the workout earlier

in this book. This powerlifting routine has helped several of
my onsite and online clients obtain unbelievable results. I
have watched my 132lb wife increase her back squat from
250lb to 300lb in just eight weeks post-baby.
I have watched my athlete, Malcolm Moses-Hampton,

increase all three of his lifts an enormous amount. His back
squat went up 65lb in seven weeks. His bench press has
gone up 50lb. His deadlift is up almost 100lb as he knocks
on the door of a 700lb deadlift while in full-time Medical
School at Wake Forest University.
#SQUATEVERYDAY
BODYBUILDING
INTRODUCTION
This one is for all of you powerbuilders that need to get
those wheels growing. Not to mention, the heavy squats
should help put the endocrine system in an optimal state.
Get ready to get jacked and tan!
There is still, of course, a strength element focused on

the squat, bench press, deadlift, and strict press. However,
the workout is mainly hypertrophy. This would be a great
workout to perform before summertime.
WEEK 1
DAY 1: LEGS
Back Squat Paused 3 sec on first 2 reps - with belt
- 10RM, then -10% for 2 sets x 10 reps
not paused
BB Walking Lunges 3 sets x 10 reps (each leg)
Posterior Chain Work RDLs - 8 reps ss Leg Curls - 10 reps x 3
sets
Walking Lunges 200m - bodyweight
DAY 2: CHEST AND TRICEPS

Front Squat Paused 5 sec - without belt - 1RM
Bench Press 10RM, then -10% for 2 sets x 10 reps
Chest Superset Incline DB Bench - 10 reps ss Standing
Cable Flies - 15 reps x 3 sets
Tricep Superset 1 Weighted Dips - 6 to 8 reps ss
Overhead Cable Extensions - 15 reps x
4 sets
Tricep Superset 2 Nosebreakers - 8 reps ss Standing
Pushdowns - 15 reps x 4 sets
DAY 3: BACK AND BICEPS

High Bar Back Squat Paused 3 sec on first rep - with belt -
5RM, then -10% for 2 sets x 5 reps not
paused
Pull-ups (Switch Grips 5 sets x submaximal reps, rest 1 to 2
Each Set from Weakest to minutes between sets
Strongest)
Back Superset 1 BB Bentover Rows - 10 reps ss Wide
Grip Pulldowns - 10 reps x 3 sets
Back Superset 2 KB Batwing Rows - 8 reps ss Rope
Face Pulls - 12 reps x 3 sets
Deadlifts 8RM
Preacher Curl 21s 3 sets x 7-7-7 reps (7 reps in each
position)
Bicep Superset Incline Curls - 10 reps ss Concentration
Curls - 10 reps (each arm) x 3 sets
DAY 4: RECOVERY
Front Squat Pause 3 sec on first rep - with belt - 2RM
One-Arm KB OH Carries 3 sets x 45 sec (each arm) - If all sets
weight next week
DAY 5: SHOULDERS AND TRAPS

Low or High Bar Back Squat No pause - without belt - 3RM, then
-10% for 2 sets x 3 reps
Walking Lunges 200m to 300m
Standing Strict Press 10RM, then -10% for 2 sets x 10 reps
Shoulder Superset 1 Plate Raises - 10 reps ss DB Lateral
Shoulder Superset 2 DB Clean and Press - 10 reps ss DB
Bentover Rear Delt Reverse Flies - 12
reps x 3 sets
Trap Superset DB/KB Shrugs - 20 reps ss KB Upright
DAY 6: ARMS
OH Squat Paused 5 sec on first rep 5RM, then
Closegrip Bench 10RM, then -10% for 2 sets x 10 reps
Arm Superset Standing BB Curls - 10 reps ss DB
Tricep Extensions - 10 reps x 4 sets
Arm Superset Standing Cable Curls - 10 reps ss Rope
DAY 7
WEEK 2
DAY 1: LEGS
Back Squat Paused 3 sec on first rep - with belt -
10RM, then -10% for 2 sets x 10 reps
not paused
sets
Walking Lunges 200m

4 sets

paused
Strongest)
Deadlifts 8RM
position)
DAY 4: RECOVERY
weight next week

reps x 3 sets
DAY 6: ARMS
DAY 7
WEEK 3
DAY 1: LEGS
paused
sets
Walking Lunges 200m

4 sets

paused
Strongest)
Deadlifts 8RM
position)
DAY 4: RECOVERY
weight next week

reps x 3 sets
DAY 6: ARMS
DAY 7
WEEK 4
DAY 1: LEGS
Back Squat No pause - with belt - 8RM, then -10%
sets
Walking Lunges 200m

Front Squat No pause - without belt - 1RM
Bench Press 8RM
3 sets

High Bar Back Squat No pause - with belt - 5RM
Strongest)
Deadlifts None
position)
DAY 4: RECOVERY
Front Squat No pause - with belt - 2RM
weight next week

Low or High Bar Back Squat No pause - without belt - 3RM
Standing Strict Press 8RM
reps x 3 sets
DAY 6: ARMS
OH Squat No pause 5RM, then -10% for 2 sets x 5
reps not paused
Closegrip Bench 8RM
DAY 7
WEEK 5
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
paused
Hack Squat 4 sets x 20 reps
DB Elevated Split Squats 3 sets x 10 reps (each leg)
Posterior Chain Work Kang Squats - 8 reps ss Unilateral Leg
Curls - 8 reps (each leg) with 5 sec
eccentric x 4 sets
Walking Lunges 300m
DAY 2: CHEST AND BACK

Front Squat Paused 3 sec on first rep - with belt -
paused
Superset 1 Bench Press 5RM on first set, then
-10% for 2 sets x 5 reps ss Pull-Ups
(switch grip each set) - 3 sets x
submaximal reps
Superset 2 Incline BB Bench (wide grip) - 10 reps ss
Seated Rows - 10 reps x 4 sets
Superset 3 Decline DB Flies - 15 reps ss T-bar
DAY 3: SHOULDERS AND ARMS

paused
Walking Lunges 100m
Shoulder Superset DB Shoulder Triangle Raises - 10 reps
ss Cable Upright Rows - 10 reps x 3
sets
Arm Superset Closegrip Bench 5RM for first set, then
-10% for 2 sets x 5 reps ss Preacher
Curls - 3 sets x 10 reps
DAY 4: RECOVERY
Front Squat with 50 Pounds of No pause - with belt - 1RM
Chains
weight next week

Low or High Bar Back Squat Paused 3 sec - without belt - 1RM, then
with 50lb of Chains -20% for 2 sets x 3 reps
Wide Grip Flat Bench Press 10RM, then -10% for 2 sets x 10 reps
Chest Superset Elevated Push-ups - 15 reps ss Incline
Bench Cable Flies - 15 reps x 3 sets
DB Tricep Extensions 6 sets x 8 reps - with 30 sec rest
between sets
Tricep Superset Reverse Grip Pushdowns - 10 reps ss
Weighted Bench Dips - 10 reps x 4 sets

Deadlifts 5RM, then -10% for 2 sets x 5 reps
Back Superset 1 Supinated Pull-ups - submaximal reps
ss KB Swinging Rows - 12 reps x 4 sets
Back Superset 2 Standing Lat Pushdowns - 10 reps ss
Standing Cable Rows from low pulley -
10 reps x 4 sets
Bicep Superset 1 DB or Curl Bar Spider Curls - 10 reps ss
DB Hammer Curls - 10 reps x 4 sets
Bicep Superset 2 DB Smith Curls - 10 reps ss Cable
Concentration Curls - 10 reps x 4 sets
DAY 7
WEEK 6
DAY 1: LEGS
10 reps x 3 sets
paused
eccentric x 4 sets
Walking Lunges 300m

paused
submaximal reps

paused
Walking Lunges 100m
sets
DAY 4: RECOVERY
Chains
weight next week

between sets

10 reps x 4 sets
DAY 7
WEEK 7
DAY 1: LEGS
10 reps x 3 sets
paused
eccentric x 5 sets
Walking Lunges 300m

paused
submaximal reps

paused
Walking Lunges 100m
sets
DAY 4: RECOVERY
Chains
weight next week

between sets

10 reps x 4 sets
DAY 7
WEEK 8
DAY 1: LEGS
10 reps x 3 sets
eccentric x 3 sets
Walking Lunges 300m

-10% for 5 reps ss Pull-Ups (switch grip
each set) - 2 sets x submaximal reps

High Bar Back Squat Paused 3 sec - with belt - 1RM
Walking Lunges 100m
sets
-10% for 5 reps ss Preacher Curls - 2
sets x 10 reps
DAY 4: RECOVERY
Front Squat with 50 Pounds of No pause - with belt - work up to 90% of
Chains 1RM, then remove chains and 1RM
weight next week

Low or High Bar Back Squat No pause - without belt - 1RM
with 50lb of Chains
Wide Grip Flat Bench Press 8RM
between sets

OH Squat No pause 3RM
Deadlifts 5RM
10 reps x 3 sets
DAY 7
WEEK 9
DAY 1: LEGS
10 reps x 3 sets
paused
Rear Leg Elevated Unilateral 4 sets x 10 reps (each leg)
Squats
Leg Press (Switch Foot 4 sets x 20 reps
Position Each Set)
Posterior Chain Work Goodmornings - 8 reps ss Standing
Leg Curls - 8 reps x 4 sets
Walking Lunges 300m
DAY 2: BACK AND SHOULDERS

Front Squat Paused 3 sec - with belt - 1RM, then
Weighted Pull-Ups 5 sets x submaximal reps
Back Superset Standing One-Arm Cable Rows from low
pulley - 10 reps ss Neutral Grip Seated
DB Tri-Delts 4 sets x 8 to 10 reps each exercise
DAY 3: CHEST AND ARMS

High Bar Back Squat Paused 3 sec - with belt - 1RM, then
Walking Lunges 200m
Bench Press 3RM, then -10% for 3 reps, then -20% for
max reps
Chest Superset Decline DB Bench - 10 reps ss Standing
Cable Flies from low pulley - 10 reps x
4 sets
Arm Superset 1 Dips - 10 reps ss Standing BB Curls -
10 reps x 4 sets
Arm Superset 2 Unilateral Rope Pushdowns - 10 reps
ss Preacher Curls - 10 reps x 3 sets
DAY 4: RECOVERY
Front Squat with 50 Pounds of No pause - with belt - 3RM, then -10%
Chains for 2 sets x 3 reps not paused
weight next week

Low or High Bar Back Squat Paused 3 sec - with belt - 1RM, then
with 40lb to 60lb of Bands -20% for 2 sets x 3 reps
Walking Lunges 400m
Back Superset 1 Neutral Grip Wide Pulldowns - 10 reps
ss DB Rows - 10 reps x 4 sets
Back Superset 2 T-Bar Rows - 10 reps ss Band Pull-
Aparts - 15 reps x 4 sets
DB Arnold Presses 3 sets x 8 reps
Shoulder Superset Leaning Cable Lateral Raises - 10 reps
ss Unilateral Cable Reverse Flies - 10
reps x 4 sets

Unilateral RDLs 3 sets x 8 reps (each side)
Chest Superset 1 Incline BB Bench - 10 reps ss Incline DB
Flies -12 reps x 4 sets
Chest Superset 2 Feet Elevated Push-ups x submaximal
reps ss Machine Flies - 15 reps x 4 sets
Closegrip BB Bench Press 4 sets x 8 reps
with 25lb to 50lb of Chains
Arm Superset Seated Overhead DB Tricep Extensions
- 10 reps ss Standing DB Curls - 10
reps x 4 sets
DB Curls - Run the Rack Up 3 sets x 5 reps at each weight - starting
and Down with 5lb and going up to 30lb to 40 lb
and then down again
DAY 7
WEEK 10
DAY 1: LEGS
10 reps x 3 sets
paused
Squats
Position Each Set)
Walking Lunges 300m


Walking Lunges 200m
Bench Press 3RM, then -10% for 3 reps, then -20% for
max reps
4 sets
10 reps x 4 sets
DAY 4: RECOVERY
Front Squat No pause - with belt - 3RM, then -10%
weight next week

Low or High Bar Back Squat No pause - with belt - 1RM, then
with 40lb to 60lb of Bands remove bands and 1RM
Walking Lunges 400m
reps x 4 sets

reps x 4 sets
and then down again
DAY 7
WEEK 11
DAY 1: LEGS
10 reps x 3 sets
paused
Squats
Position Each Set)
Walking Lunges 300m


Walking Lunges 200m
Bench Press 3RM, then -10% for 2 sets x 3 reps, then
-20% for max reps
4 sets
10 reps x 4 sets
DAY 4: RECOVERY
Front Squat No pause - with belt - 3RM, then -10%
weight next week

Low or High Bar Back Squat No pause - with belt - 1RM, then
with 40lb to 60lb of Bands remove bands and 1RM
Walking Lunges 400m
reps x 4 sets

reps x 4 sets
and then down again
DAY 7
WEEK 12
DAY 1: LEGS
10 reps x 3 sets
Squats
Position Each Set)
Walking Lunges 300m


High Bar Back Squat No pause - with belt - 1RM
Walking Lunges 200m
Bench Press 3RM, then -20% for max reps
3 sets
10 reps x 3 sets
DAY 4: RECOVERY

Low or High Bar Back Squat No pause - with belt - 1RM
with 40lb to 60lb of Bands
Walking Lunges 400m
Deadlifts 1RM
reps x 3 sets

OH Squat No pause 3RM, then -10% for 2 sets x 3
reps not paused
reps x 3 sets
and then down again
DAY 7
#SQUATEVERYDAY
SUPER TOTAL
INTRODUCTION
Many people have asked me about how I trained for my
super total meet. Training for five lifts at a time is truly a
chess match when you’re performing even close to a high
level - especially if you’re 42 years old like me!
So here it is! As a bonus, here is the very workout that I

used to prepare for my recent super total competitions.
WEEK 1
DAY 1
Snatch from High Blocks Start at 70% - 8 sets x 1 rep - working
EMOMs up heavy but no misses
Bench Press Paused 3 Sec Work up to 1RM, then -20% for 3 reps
Upper Muscular Imbalance Weighted Pushups - 8 reps ss Bentover
Work 1 Rows - 8 reps x 3 sets
Walking Lunges 200m
DAY 2
Clean from High Blocks Start at 70% - 8 sets x 1 rep - working
Jerk from Blocks - Paused 3 1RM, then -20% for 2 sets x 2 reps
Core Muscular Imbalance 1 Axle OH Carries - 3 sets x 45 seconds
DAY 3
Deadlift EMOMs - Paused 2 Start at 70% - 6 sets x 1 rep - working
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
for 1 down set
DAY 5
then -15% for 1 down set
sec (each arm)
DAY 6
reps not paused
OPTIONAL DAY 7
WEEK 2
DAY 1
Walking Lunges 200m
DAY 2
DAY 3
Bench Press - Pause All Reps Start at 60% - 10 sets x 3 reps -
Sec, 2 Inches off Floor up but no misses
8 reps x 3 sets
DAY 4
for 2 down sets
DAY 5
then -15% for 2 down sets
sec (each arm)
DAY 6
reps not paused
OPTIONAL DAY 7
WEEK 3
DAY 1
Walking Lunges 200m
DAY 2
DAY 3
Bench Press - Pause All Reps Start at 60% - 12 sets x 3 reps -
Sec, 2 Inches off Floor up but no misses
8 reps x 3 sets
DAY 4
for 2 down sets
DAY 5
then -15% for 2 down sets
sec (each arm)
DAY 6
reps not paused
Bench to Chest 1RM for 1 rep paused -
go to 1RM if good
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 2 sets x 3 reps
WEEK 4
DAY 1
Bench Press Paused 3 Sec Work up to 1RM
Walking Lunges 200m
DAY 2
Jerk from Blocks 1RM (no pauses)
Snatch Pulls None
DAY 3
8 reps x 3 sets
DAY 4
DAY 5
sec (each arm)
DAY 6
OH Squat Variation Max Effort 3 sec pause - 1RM
OPTIONAL DAY 7
WEEK 5
DAY 1
Snatch from Blocks with Bar Start at 70% - 8 sets x 1 rep - working
at Knees EMOMs up heavy but no misses
Closegrip Bench Press Paused Work up to 1RM, then -25% for 5 reps
3 Sec
working up
Walking Lunges 200m
DAY 2
Clean from Blocks with Bar at Start at 70% - 8 sets x 1 rep - working
Jerk from Blocks - Paused 3 1RM, then -20% for 2 reps
Sec in Catch
3 sets x 45 seconds (each arm)
Walking Lunges 200m
DAY 3
of Chains - Pause All Reps up heavy but no misses
Sec at Knee up heavy but no misses
8 reps x 3 sets
DAY 4
Variations
of Chains
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45 sec
DAY 5
1RM
Jerk 1RM
Clean Pulls Start at 100% - 3 sets x 3 reps - working
up
Walking Lunges 400m
DAY 6
Heaving Snatch Balance 5 sec pause - 1RM, then -20% for 3
reps not paused
OPTIONAL DAY 7
Thruster or Cluster - Paused 3 1RM, then -25% for 3 reps not paused
Sec in Bottom
WEEK 6
DAY 1
Closegrip Bench Press Paused Work up to 1RM, then -20% for 2 sets x
3 Sec 5 reps
working up
Walking Lunges 200m
DAY 2
Jerk from Blocks - Paused 3 1RM, then -20% for 2 reps
Sec in Catch
Walking Lunges 200m
DAY 3
Bench Press with 25lb to 50lb Start at 60% - 10 sets x 3 reps -
of Chains - Pause All Reps working up heavy but no misses
8 reps x 3 sets
DAY 4
Variations
of Chains
DAY 5
1RM
Jerk 1RM
up
Walking Lunges 400m
DAY 6
reps not paused
Walking Lunges 200m
OPTIONAL DAY 7
Sec in Bottom
WEEK 7
DAY 1
Closegrip Bench Press Paused Work up to 1RM, then -20% for 2 sets x
3 Sec 3 reps
working up
Walking Lunges 200m
DAY 2
Sec in Catch
Walking Lunges 200m
DAY 3
Bench Press with 25lb to 50lb Start at 60% - 12 sets x 3 reps -
of Chains - Pause All Reps working up heavy but no misses
8 reps x 3 sets
DAY 4
Variations
of Chains
DAY 5
up
Walking Lunges 400m
DAY 6
reps not paused
Bench to Chest 1RM for 1 rep paused,
go to 1RM if good
Walking Lunges 200m
OPTIONAL DAY 7
Sec in Bottom
WEEK 8
DAY 1
Closegrip Bench Press Paused Work up to 1RM
3 Sec
working up
Walking Lunges 200m
DAY 2
Jerk from Blocks - Paused 3 1RM
Sec in Catch
Walking Lunges 200m
DAY 3
of Chains - Pause All Reps up heavy but no misses
8 reps x 3 sets
DAY 4
Variations
Front Squat No pause with belt 1RM (no chains)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM (no chains)
up
Walking Lunges 400m
DAY 6
Heaving Snatch Balance 3 sec pause - 1RM
Walking Lunges 200m
OPTIONAL DAY 7
Thruster or Cluster 1RM (no pause)
WEEK 9
DAY 1
Warm Up with OH Squat Snatch Grip Thruster and 1 OH Squat
Variations - Paused 5 sec - work up to 75% of
Snatch
Bench Press Competition Grip Work up to 1RM, then -20% for 5 reps
working up
Upper Muscular Imbalance Chest to Bar Pull-ups x submaximal
Work 1 reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
Walking Lunges 400m
DAY 2
Core Muscular Imbalance 1 Elevated Unilateral Suitcase Deadlifts -
3 sets x 8 reps (each arm)
Walking Lunges 400m
DAY 3
Bench Press with Mini-Bands Start at 50% - 8 sets x 3 reps - working
Doubled - Pause All Reps up heavy but no misses
DAY 4
Variations
DAY 5
Clean and Jerk Max Effort Clean and 2 Jerks 1RM
Clean Pulls from Blocks Start at 105% - 3 sets x 3 reps - working
up
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster and 1 OH Squat -
Paused 5 sec 1RM
Walking Lunges 400m
OPTIONAL DAY 7
WEEK 10
DAY 1
Snatch
working up
8 reps x 3 sets
Walking Lunges 400m
DAY 2
Power Snatch 1RM, then -20% for 2 sets x 2 reps
DAY 3
Power Clean 1RM, then -20% for 2 sets x 2 reps
Doubled - Pause All Reps working up heavy but no misses
DAY 4
Variations
DAY 5
Green or Purple Bands then remove bands and 1RM
up
DAY 6
Paused 3 sec 1RM
Walking Lunges 400m
OPTIONAL DAY 7
WEEK 11
DAY 1
Snatch
working up
8 reps x 3 sets
DAY 2
Power Snatch 1RM
DAY 3
Power Clean 1RM
Doubled - Pause All Reps working up heavy but no misses
DAY 4
Variations
DAY 5
High Bar Back Squat No pause with belt 1RM (no bands)
up
DAY 6
Paused 3 sec 1RM
Bench to Chest 1RM for 1 rep paused,
go to 1RM if good
Deadlift Max Effort 1RM from 2 inch deficit
OPTIONAL DAY 7
WEEK 12
DAY 1
Warm Up with OH Squat Snatch Grip Thruster and 1 OH Squat -
Variations work up to 70% of Snatch
Back Squat Work up to 90% of last week’s pause
for 1 rep paused 1 sec
Snatch EMOMs Snatch 1RM (no misses)
Bench Press Competition Grip Work up to 85% of 1RM for 1 rep
8 reps x 3 sets
DAY 2
Front Squat Work up to 85% of paused 1RM with
belt for 1 rep
Power Snatch Work up to 85% of Power Snatch
Clean and Jerk EMOMs Work up to Clean and Jerk opener
DAY 3
High Bar Back Squat Work up to 80% of paused 1RM with
belt for 1 rep
Power Clean Work up to 75% of Power Clean
Bench Press - Pause All Reps (No bands) Start at 65% - 6 sets x 3
reps - working up but no misses
DAY 4
Front Squat Work up to 80% for 1 rep
DAY 5
DAY 6
Bench Max Effort Bench Press 1RM
Deadlift Max Effort Deadlift 1RM
OPTIONAL DAY 7
THE MOVEMENT
#SquatEveryDay has done a lot more than just get me
stronger. It has given my athleticism back to me one more
time. I am able to train with guys literally half my age, and I can
give them a run for their money in the Olympic movements.
I am stronger than I have been in over 12 years.
When I snatched 135k/297lb recently, I realized that I have

the ability to snatch 140k+ one more time in my lifetime.
You could say that this program has been my fountain of
youth. Now I give it to you all!
MINDSET
But the benefits of #SquatEveryDay go far beyond getting
stronger. #SquatEveryDay has been a whole lot more to me
than just a program or a way to workout. It has been a reminder.
It has reminded me that the possibilities are endless. I

have been able to accomplish things that I haven’t come
close to in over 15 years. I am reminded again of the power
of a paradigm – the power of one’s view of reality.
I come from a place deep in the Appalachian Mountains,

where things are hard. Really hard at times! The locals set a
lot of limits.
Come on, Travis, be realistic! That is a phrase that I heard
all too often. I never really understood that one. What is
realistic? Most people’s view of reality never seemed to
match mine.
When I decided that I wanted to be the strongest

powerlifter of all-time, most people thought that I was crazy.
I was hearing Be realistic or Travis, that’s ridiculous. Who
were these people to tell me what is realistic? Look, I am
about to tell you all something that is absolute truth. We all
define our own realities. No one does it for us. So what is
your definition?
GOALS
When I first started #SquatEveryDay, I set small goals like:
Snatch 115k/253lb
Clean & Jerk 150k/330lb
Back Squat 550lb
Bench Press 350lb
Deadlift 615lb
12 weeks later, I had crushed all of these goals. Now, I

have all new goals:
Snatch 145k/319lb
Clean & Jerk 182k/400lb
Back Squat 700lb
Bench Press 440lb
Deadlift 725lb
Normal people would say these numbers are only for
younger elite athletes - but then again, I am not the normal
person. I didn’t let people define my reality when I was young.
I am not going to let them define it now that I am 42 years
old. I will decide where this thing will go. I will be the one
that decides how far I am going to take it.
After meeting Cory Gregory, I have once again been

inspired to reach for new limits. Cory is the most driven
man on earth, and he comes from an area much like my
own. He grew up in a coal mining family just like I did. He
actually worked in the coal mines and used that money to
open his first gym. He then went on to be the cofounder of
a $200,000,000 company, MusclePharm. Now he is starting
his own website designed to encourage and motivate people
to strive for something better in their lives. He has inspired
me to use this middle section of my life to reach for all new
heights.
Now, I want #SquatEveryDay to do the same for you. I

want you to learn that setting goals, defining expectations,
and working hard is the way to reach all new paradigms.
GETTING THERE
Let’s look at the formula!
1. THROW AWAY
What ever your paradigm is now, throw it away! Get rid of
it because it isn’t true. It was formed from parents, friends,
and relatives that don’t get it. They are okay with working
for the local power plant, drinking a sixer every night, and
watching their children repeat the process.
That is not the #SquatEveryDay mentality. It has never

been my mentality, and it will never be my mentality. My son
and daughter will be encouraged to dream and dream big.
Whatever their paradigm is, I am going to try and shift it up
a notch. This leads me to my second point.
2. DREAM
Dream as big as possible! This is a huge second step. If
you can’t dream it, then you can’t do it. You won’t accidentally
become the President. You won’t slip, trip, and become the
CEO of Apple. Let your brain wander!
3. WRITE
Once you dream it, you have to write the dream down.
Once you write it down, you then give it life. It starts the
process of coming to life.
4. PLAN
That dream is now a goal! Make a detailed plan for that
and every other goal. This is where precision takes place.
Broad will not work.
5. COMMIT
Now, one must commit to that process. Without
commitment, goals and a plan are just talk or hot air.
Commitment means that you are going to stick to the
process. You are going to see things through even when
things get hard.
6. REVIEW
Constantly remind yourself of the goals and the process.
WHAT IT TAKES
I want you to use #SquatEveryDay to reach whatever
athletic goals you set. I want you dream big. Maybe you want
to medal at the Nationals in powerlifting or weightlifting. I
want you to use this book to set goals, make a plan, and
carry out the process of reaching your goals. Then, I want
you to use this same process to reach any goal in life that
you might have. If you learn that lesson, then I have done
my job.
A single mother in a small house in the Blue Ridge

Mountains raised me. We were so poor that I remember
thinking several times that we might lose our home. My
mother was working three jobs at times, but she never
complained. She was willing to sacrifice so that I might have
a better life. She was scared when I first started focusing on
the barbell. She was afraid that I wouldn’t be able to pay my
bills or raise a family. Now, she knows that she taught me to
have a relentless work ethic that wouldn’t take failure as an
option. She had to feed us. She couldn’t fail.
I want to show the world that people can be successful
doing exactly what they love. I want that as bad as I want to
breathe. That’s how bad you have to want your own dreams.
There is nothing worse than someone telling me they want
to accomplish this or that, and then they aren’t willing to put
in the work. Things are going to get rough. You are going to
have failures along the way.
What are you prepared to do? I was prepared to do

whatever that it took to be the best in the world, and that
is exactly what I became. I was relentless. I was focused. I
paid attention to every mundane detail like nutrition, mobility,
recovery, and muscular balance. Every small detail I added
to my arsenal was an edge I had over my competition. Those
little mundane details add up, and they will always separate
the champion from the guy or gal who just talked a big game.
I want to inspire the world to be better. I want to be on

my deathbed knowing I changed lives. This goal starts right
here with all of you reading this book. Hopefully, this book
will make you all stronger and better athletes. But more
importantly, I hope that when you put this book down, you
are ready to take on this world. I hope you bring that dream
to life, and your whole reality is changed for the better.
#SquatEveryDay is more than a program. It is a movement.

It is the start of you taking responsibility for your own life.
You are going to reach athletic goals you never dreamed of,
and you are going to build a life that will change your own
family for the better. I want generations to come to know it
all started right here and right now.
APPENDIX A:
CARDIO, GPP, HIIT
If you choose to incorporate more conditioning elements
into your programming, here are some options for you to
choose from. You may choose any of these four.
CHOICE 1: PROWLER WORK

Start with a 45lb plate and a 25lb plate on each handle.
Push the prowler on the high handles for 25 yards. Then,
take off the 25lb plates and push it on the low handles for
25 yards.
Perform 4 sets. Work on increasing the difficulty each

week. You could do this by adding another 25lb plate,
pushing the prowler farther, adding a set, or performing
everything faster.
CHOICE 2: SLED DRAGS

70lb - pulling forwards - 4 sets x 25 yards
70lb - pulling backwards - 4 sets x 25 yards
70lb - forwards walk and press - 2 sets x 10 reps
70lb - forwards walk and row - 2 sets x 10 reps
To increase the difficulty of this exercise each week: add
10lb to 25lb, increase the distance by 5 yards, go faster,
increase the reps, or add a set.
CHOICE 3: HIIT
Choose a treadmill, rower, or bike.
Push hard for 30 to 90 seconds, then rest for 15 to 60

seconds. Perform this for a total of 5 to 8 sets. I recommend
starting with 45 seconds on and 45 seconds off for 5 sets.
The goal is to progress each week in one way or another.

You could increase resistance, treadmill incline, or RPMs.
You could also add 5 seconds of exercise to each set,
decrease the rest time by 5 seconds, or add a set.
CHOICE 4: SIMPLE CARDIO

Choose a treadmill, rower, or bike.
Exercise for 25 to 35 minutes with a heart rate of 75% to

85% of your max.
APPENDIX B:
MOBILITY EXERCISES
Below are some of the exercises that all of my athletes
perform from time to time. It is a general list of exercises
meant to help the athlete move better into positions. The
Barbell movements and complexes are our favorite ways to
mobilize our athletes.
Here are some videos that will explain and demonstrate

a lot of the exercises we use. I will be updating a lot of these
exercises on my YouTube page on an ongoing basis, so
check it out here.
GENERAL MOBILITY
• Jump Rope - 3 Minutes
• Foam Roll IT Band - 30 sec each side
• Foam Roll Quads - 30 sec
• Roam Roll Hams - 30 sec
• Foam Roll Low Back - 30 sec
• Foam Roll T-Spine with Hands OH - 30 sec
• Foam Roller T-Spine Open Ups - 10
• Lacrosse Ball Glutes and Piriformis
• KB Potato Squat Holds - 5 Reps for 5 Sec
• Leg Swings - 10 each leg and each direction
• Quadruped Thoracic Extension and Rotation - 10 each side
• Cobra Pose and look each way - 8
• Frog Pose and Shimmy - 8
• Lying Leg Circles - 10 each way each leg
• Arm Circles - 10 each direction
• Lat Stretch - 20 sec
• Shoulder Stretch from Above - 10
BARBELL MOBILITY:
• BB Ankle Mobility - 20 to 30 sec each
• BB Behind Neck Elbow Shoots - 10
• Snatch Complex:
High Pulls - 5 reps
Muscle Snatches - 5 reps
Klokov Presses - 5 reps
Sotts Press - 5 reps
OH Squats - 5 reps
• Clean Complex:
High Pulls - 5 reps
Clean & Press - 5 reps
Back Squat & Press - 5 reps
Goodmornings - 5 reps
Bentover Row - 5 reps
SPECIFIC MOBILITY: THORACIC SPINE

AND SHOULDER DIRECTED
• Foam Roll T-Spine w Hands OH - 30 sec
• Foam Roller T-Spine Open Ups - 10
• Quadruped Thoracic Extension and Rotation - 10 each side
• Cobra Pose and look each way - 8
• Quadruped Thoracic Extension and Rotation with Internal
Rotation - 10 each side
• Peanut Drive the Bus - 10 to 20 turns
• Peanut Plate Rotations - 10 to 20 turns
• Wall Slide - 10 - 20 reps
• Arm Circles - 10 each direction
• Lat Stretch - 20 sec
• Shoulder Stretch from Above - 10
• Band Around Wrist Pec Rotations - 10, Rear Delt
Rotations - 10, and Lat Rotations - 10
• Band Around Shoulder from Behind Arm Circles - 10 and
Arm Pull Across - 10
• Band Around Shoulder from Below - 10 sec in each position
SPECIFIC MOBILITY: HIP DIRECTED

• Foam Roll IT Band - 30 sec each side
• Lacrosse Ball Glutes and Piriformis
• KB Potato Squat Holds - 5 reps for 5 sec
• Leg Swings - 10 each leg and each direction
• Frog Pose and Shimmy - 8
• Lying Leg Circles - 10 each way each leg
• Half Kneeling Hip Flexor Stretch - 15 sec each position
• Half Kneeling Hip Flexor Stretch with Rear Leg Elevated -
15 sec each position
• Russian Baby Makers - 10
• Half Kneeling Hip Flexor Stretch with Band - 15 sec each position
• Squat Lunge and Lunge - 10
• Fire Hydrants - 10 each direction and each leg
• Hamstring Sweeps - 10 each leg
SPECIFIC MOBILITY: ANKLE DIRECTED
• Squatted Forearm on Knee - 20 to 30 sec each
• BB Ankle Mobility - 20 to 30 sec each
• Band Around Ankle Squats - 20 to 30 sec each
• Calf Stretch - 30 sec each
• Foam Roll or Stick the Calf and Achilles - 30 to 60 sec
• Calf Stretch Again - 30 sec each

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TRAVIS MASH’S

MORE FROM TRAVIS MASH:

Cory was a coal miner before becoming the fitness icon

My grandfather retired from the coal mines of West

I watched my grandfather and father leave the house

They never complained. They were just happy to provide

BULGARIAN AND CONJUGATE

Broz himself was influenced by the infamous Bulgarian

I will be honest here in saying that I had low expectations

But as early as the second week, I was noticing major

NEARLY ENDLESS VARIATIONS

Normally, I try to increase volume for three weeks and

I have also developed a #SquatEveryDay program for

Once I caught the #SquatEveryDay bug, I spent most

I have found that newer athletes need a little more volume,

I have successfully taken all five of these lifts higher than

Here are the PRs that I set in the early weeks of

• Snatch 135k/297lb up from 115k/253lb

People have told me that they can’t snatch because they

I am not saying that lacrosse balls and strength wraps

LIFT OF THE DECADE

You will notice in the snatch a better position, a deeper

Snatching 135k/397lb is my favorite accomplishment

My stability has also improved, which is nothing short

The overhead squats and front squats have really helped

TRUST THE PROGRAM

I did a podcast with Joe DeFranco recently. He made

Layne Norton made another great point on our podcast.

My point in telling you all of this is that #SquatEveryDay

Thousands of people have used the plan to reach

The greatest transformation that I have witnessed so far

Before you start this program, there’s one more important

I no longer let other’s opinions dictate the way that

The point is to dictate your own training goals and

• Olympic weightlifting combined with powerlifting

I have used this template to develop all of my plans.

There are a few things that I take into consideration when

1. Is this exercise one that I will compete in?

I think that you get the point. Basically you emphasize

After competing recently in super total meets, I know

Let’s look at a typical blue collar job to get a better

How could a bunch of fat, out-of-shape guys outwork a

TAKING ADVANTAGE OF ADAPTATION

#SquatEveryDay will definitely take you to a dark place.

Snatch: 255lb - 270lb - 285lb

There are going to be times during this program when

Let’s take a look at the first four weeks of this glorious

75% should be easy, as most people can overhead squat

You definitely want to take several warm up sets before

Studies have shown that the core isn’t recruited more

Let’s look at an example:

Ex. You hit 400lbs with a three second pause on Day 1

Some people often ask me about suggested warm up

135 for two sets of three to five reps

SNATCH PAUSED 2 SEC 2 INCHES OFF GROUND EMOM

On Day 1, you are asked to perform eight sets of one rep

70% for three sets of one

EMOMs are great for allowing athletes to focus on each

JERK FROM BLOCK OR RACK - PAUSED 3 SEC IN DIP

UPPER MUSCULAR IMBALANCE WORK 1

A lot of weightlifting coaches refuse to program a lot of

Longer training years without major injuries = More

This is a concept all too often overlooked for some

Most weightlifters only work on pushes in the vertical plane.