TrueStrength

Strength & Conditioning, Functional Fitness, Bodybuilding, Functional Training
Coach
Tanner Shuck

The 20-Rep Max Squat Program is perhaps the GREATEST Squat Program ever.

If you've never done a TRUE 20-Rep Max Back Squat, you have never tapped into your true strength potential!

We’ll go BIG ON THE BASICS (squats, deadlifts, presses, rows, dips, pull-ups, weighted carries) and always prioritize the most “value for time” exercises.

This Program is 5 training days/week, trains all major lifts, but focuses specifically on your squat!

This program is NOT for beginners! Intermediate to Advanced lifters only.

I am so confident with this program, that if you don't PR your squat, you will get 100% of your money back.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell + Plates // Dumbbells // Your Body// Pull-Up Bar**Recommended but not required: Cardio machines such as Concept 2 Rower // Bike-Erg // Ski-Erg // Assault Bike/Echo Bike // Jump rope
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Day 1

Warmup

A

2 Rounds: 20 calorie row 20 lateral banded glute walks (20 left,20 right) 20 alternating bird dogs (keep hips square) 10 perfect slow air squats 10 big and slow mountain climbers +any kind of glute activation you like

B1

Back Squat

5, 4, 3, 2, 1, 20 @ 50, 60, 70, 80, 90, _ %

B2

Band Pull Apart

6 x 20

C1

Rear Foot Elevated Single Leg Deadlift

6 x 12

C2

Straight Leg Barbell Sit-up

3 x 12

Conditioning

D

2 rounds of: 2 min AMRAP: 400/300m row Max WB shots w/time remaining Rest 3 min between rounds. Your score is total WB Shots across both rounds combined.

Sunday
Week 1 Day 1

Warmup

A

2 Rounds: 20 calorie row 20 lateral banded glute walks (20 left,20 right) 20 alternating bird dogs (keep hips square) 10 perfect slow air squats 10 big and slow mountain climbers +any kind of glute activation you like

B1

Back Squat

5, 4, 3, 2, 1, 20 @ 50, 60, 70, 80, 90, _ %

B2

Band Pull Apart

6 x 20

C1

Pause Back Squat

4 x 6

C2

Strict Toes to bar

4 x 8

D

Rear Foot Elevated Single Leg Deadlift

2 x 12

Conditioning

E

For time: 60 Wallball shots (30lb/20lb) *Every time you break=50 double under penalty *goal should be to go UNBROKEN!!

Monday
Day 2

Warmup

A

2 Rounds: 12 cal Bike/Row/Ski (your choice) 5 Clean Grip Muscle Snatches (empty bar) 5 Strict Press (empty bar) 5 PVC Pass-Through

B1

Strict Press

5, 3, 1, 1, 5, 5, 5, 5, 5 @ 50, 60, 70, 80, 80, 80, 80, 80, 80 %

B2

Lat Pull Down

5 x 10

C1

Box Dips

3 x 8

C2

Band Pull Apart

3 x 30

Upper Body Finisher

D

5 min AMRAP of: 3-6-9-12... KB Towel Curls (16-20kg KB most likely) Close grip strict push-ups *this is an ascending ladder rep scheme. Perform 3 curls, 3 push-ups, then 6 curls, 6 push-ups, 9,9,12,12 etc...just get as far as you can in the 5 minutes.

Optional Conditioning

E

7 min AMRAP of: 50 Double Unders/30 Quick Step-Ups 10 DB Clean to Press (50/35lb) *Quick Step-ups= with a 6-12in step, step up with both feet and down with both feet. *up,up, down, down=1 rep

Tuesday
Active Recovery

Active Recovery

A

30 sec on/30 sec rest x30 minutes: 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *just hit ANY KIND OF Active recovery this week. Do whatever you want to get some blood pumping, preferably no jumping/running, and keep it low impact I WOULD TAKE 10-15 MIN AND DO A THOROUGH WARM-UP THEN I'D DO MY GLUTE WORK THEN DO SOME LIGHT CONDITIONING, GET SWEATY AND THEN TAKE 10-20 MIN AND STRETCH (IF I WERE YOU).

Wednesday
Day 4

Warm-Up

A

EMOM x9: 1) 1 min easy Rowing 2) 15 banded Goodmornings +1 inch worm 3) stretch/mobilize of your choice

B

DeadStop Deadlift

5 x 3

C

Block Pulls Deadlift

5 x 5

D1

Shrugs sliding against the rack

3 x 15

D2

Standing Ab Wheel

3 x 10

Conditioning

E

2 min work/1 min rest x4 rounds: 12 kipping toes to bar 8 devils press (45/35lb) Then, max calorie assault bike w/time remaining Record total calories on the bike across all sets combined to get on today's leaderboard.

Thursday
Day 5

Warm-Up

A

2 rounds of: 12 calorie bike 5 inch worms+3 arm circles after each rep 10 knees to elbow 30 sec double under practice

B1

Strict HSPU

5 x 5

B2

Strict Chest to Bar Pull Ups

5 x 5

C1

Barbell Bench Press

5, 3, 1, 10, 10, 10, 10, 10 @ 50, 60, 70, MAX, _ , _ , _ , _ %

C2

Band Pull Apart

8 x 30

D

Incline DB bench press

3 x 10

E

Cable Low Row

3 x 10

Arm Pump

F

2 Rounds: 30 DB lateral raises (lightweight) 15-20 Double arm DB curls (light/moderate weight) 20-25 banded tricep pushdowns Go through 2 rounds rather quickly and pump as much blood in your upper body as possible!!

Optional Conditioning

G

5 rounds of: 12/9 calorie assault bike SPRINT @max effort!! Rest 1 min between rounds

Friday
Rest Day

Rest and Recovery

A

Rest. Stretch. Move. Relax.

Saturday
Rest Day

Rest and Recovery

A

Rest. Stretch. Move. Relax.

6-Week 20RM Back Squat Program