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TABLE OF CONTENTS
SECTION 1
WELCOME……………………………..………….………….3
SECTION 2
SQUAT WARM UP………………..…………………………5
SECTION 3
HOW TO BARBELL SQUAT…………….…………….…….6
SECTION 4
HIGH BAR VS. LOW BAR……………………………………..7
SECTION 5
HOW TO GET DEEPER IN THE SQUAT….………………8
SECTION 6
HOW TO GET STRONGER OUT OF THE HOLE
(AND A FINAL NOTE )………………………………………9
SECTION 7
SQUAT SUPREMACY WORKOUTS……………………..10
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WELCOME
Well, hello, hello! And welcome to Squat Supremacy
We made this program to make your life easier.
There's zero guess work and no room for misrepresentation.
Just a simple, straight forward plan to boost the hell out
of your squat and improve your body composition in 60-days.
A Word of Caution
These workouts are easily scalable and made progressive. We
advise you to use common sense and work within your
limits.
If you need any help making adjustments or ideas on
regressions/progressions to exercises, post them in The
Inner Circle Facebook group.
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Before You Begin
We’re biased but you’ve made a smart decision to try Squat
Supremacy.
But these workouts don't complete themselves.
You need to bust your chops if you plan hitting a huge
squat personal record over the next 8-weeks.
What we have done--all we have done--is given you the
treasure map.
Now it's your job to follow it exactly as written.
A Quick Note On "The Challenges"
At the bottom of every workout we’re going to give you a
"challenge." These challenges are meant to egg you on...to
motivate you...to push yourself harder every single day.
Your job is to try to beat these challenges as often as
possible.
Make sure you read the daily challenge BEFORE you start
every workout.
Sometimes the challenge will be your first move and other
times it will be your last so don't forget to read the
daily challenge BEFORE every workout.
Love you, IC!
-J&S
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THE SQUAT WARM-UP
CLICK HERE TO WATCH THE
VIDEO COURSE
Video “Spark Notes”
• Ankle Mobility
• Knee touches the wall
• Heel stays on the floor
• Adductor Mobility
• Left Knee directly below hip
• Right extended to the side with foot flat on the floor
• Push hips towards left ankle
• Hip Flexor Stretch
• Left foot elevated
• Right foot directly below knee
• Squeeze left butt cheek
• T Spine Mobility
•
•
•
•
•
Get on all fours
Butt to heels
Left forearm on the ground
Right fingertips behind the ear
Rotate up - nipples to the ceiling
• Glute Bridges
• Press through the heels, squeeze the butt cheeks
• “No Brian”
• Bodyweight Squats
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HOW TO BARBELL SQUAT
CLICK HERE TO WATCH THE
VIDEO COURSE
Video “Spark Notes”
• Bar Height
• Shoulder height or a little lower
• Hand Postion
• As close as possible without pain
• Thumbs on top of the bar
• Un-racking the Bar
• Weight directly under the bar
• Take 2 steps back
• Squat Stance
• Generally slightly wider than shoulder width
• Find what works best for you
• Performing the Squat
•
•
•
•
•
Butt goes back and down at the same time
Knees can go over toes
Big breath in - keep belly tight
Hip crease to parallel or slightly below
Can read letters on your shirt
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HIGH BAR VS. LOW BAR
CLICK HERE TO WATCH THE
VIDEO COURSE
Video “Spark Notes”
• High Bar
• Higher up on the “meaty” part of your traps
• You will be more upright
• More knee dominant
• Chest is taller
• Low Bar
•
•
•
•
•
A little more stressful on the shoulders
Will need to lean forward more to keep bar from slipping
More hip dominant
Have to sit back more
More glute and hamstring
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HOW TO GET DEEPER IN THE
SQUAT
CLICK HERE TO WATCH
VIDEO COURSE
Video “Spark Notes”
• Mobility Assessment
• Will help determine whether you have the mobility to get deep
into a squat
• Get on all fours
• Rock butt back towards heels
• If mobility/structure is not the issue, it could be a stability issue, a
technique issue or fear
• Box Squats
• Using a box will help with the fear of going deep in a squat and
not being able to get back up
• Straddle the corner of the box so there is no fear of falling
• Squat down to the box and sit
• Can lower the box for more depth
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HOW TO GET STRONGER OUT
OF THE HOLE
(AND A FINAL NOTE)
CLICK HERE TO WATCH
VIDEO COURSE
Video “Spark Notes”
• Internal vs. External Cues
• Internal cues - thinking about your body in relationship to itself
• External cues - thinking about your body in relationship to its
environment
• External Cue to help get stronger out of the hole:
• Push the floor away
• Counter Movement Jumps vs. Non-Counter Movement Jumps
• Non-counter movement jumps do not use momentum and are a
great way to improve strength coming out of the hole
• Practicing Warmups
• Practice every rep as quickly and explosively as possible
• How you lift light weight should be how you lift heavy weight
• Practice speed
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SQUAT SUPREMACY
THE WORKOUTS BEGIN!
WEEK 1 WORKOUTS
Week 1 Day 1: Lower Body (Monday or Tuesday)
1) Squat Jump: 3 x 4
2) Squat: 3 x 8
3a) DB Rev Lunge: 3 x 8/leg
3b) Leg Curl: 3 x 10
4a) Close Stance Goblet Squat: 3 x 12
4b) Single-Leg Plank: 3 x 12sec/leg
The Challenge: Use "ramping" sets for your squats so your
last set is your heaviest set. Your challenge is to try and
hit an all-time 8RM personal record.
Week 1 Day 2: Upper Body (Wednesday or Thursday)
1) Squat Jump w/ Pause at Bottom of Every Rep: 3 x 3
2) Bench Press: 4 x 6
3a) DB Pause Bench Press: 3 x 8
3b) DB Row w/ Pause at Top: 3 x 8/arm
4a) Chin-Up Cluster: 3 x 2-2-2-2 (assisted if needed)
4b) Seated DB Shoulder Press: 3 x 12
The Challenge: When doing the squat jumps, stand next to a
wall with a high ceiling and *on the LAST jump of every
set* try to touch higher on the wall than the time before.
If you can use a piece of tape or a sticky note to paste on
the wall every jump then do it.
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Week 1 Day 3: Full Body (Friday or Saturday)
1) Speed Squat: 8 x 2 @ 65% 1RM (20-30sec rest btw sets)
2) Squat: 3 x 8
3) Sumo Deadlift: 2 x 5
4a) Incline DB Bench Press: 3 x 8
4b) DB Romanian Deadlift: 3 x 8
5a) DB Step-Up w/ 3sec Eccentric: 2 x 8/leg
5b) DB Row w/ 3sec Eccentric: 2 x 8/arm
6a) Reverse Crunch: 2 x 8
6b) Push-Up: 2 x 10-12 (if this is easy, make the eccentric
portion VERRRRY slow, like, 3-5 full seconds EVERY rep)
The Challenge: Try to complete the speed squats in under 4minutes. That will give you ~25 seconds of rest between
sets.
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WEEK 2 WORKOUTS
Week 2 Day 1: Lower Body (Monday or Tuesday)
1) Squat Jump: 4 x 3
2) Squat: 3 x 6 (heavier than last week!)
3a) DB Rev Lunge w/ 3sec Eccentric: 3 x 8/leg
3b) Leg Curl w/ 3sec Eccentric: 3 x 10
4a) Close Stance Goblet Squat: 3 x 12
4b) Push-Up Plank: 3 x 5/side
The Challenge: When doing the squat jumps, stand next to a
wall with a high ceiling and *on the LAST jump of every
set* try to touch higher on the wall than the time before.
If you can use a piece of tape or a sticky note to paste on
the wall every jump then do it.
Week 2 Day 2: Upper Body (Wednesday or Thursday)
1) Squat Jump w/ Pause at Bottom of Every Rep: 3 x 5
2) Bench Press: 4 x 5
3a) DB Bench Press w/ 3sec Eccentric: 3 x 8
3b) DB Row w/ 3sec Eccentric: 3 x 8/arm
4a) Chin-Up Cluster: 3 x 3-2-1 (assisted if needed)
4b) Seated Arnold Press: 3 x 12
The Challenge: For the squat jumps, try to use a longer
pause than you did last week. Even if it's just an increase
of 1 full second, that's sufficient. Explode on every jump!
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Week 2 Day 3: Full Body (Friday or Saturday)
1) Speed Squat: 10 x 2 @ 65% 1RM (20-30sec rest btw sets)
2) Squat w/ 3sec Eccentric: 3 x 6
3)Sumo Deadlift: 2 x 5
4a) Incline DB Bench Press w/ Pause on Chest: 3 x 8
4b) DB Romanian Deadlift w/ 3sec Eccentric: 3 x 8
4c) Batwing Row: 3 x 10
5a) DB Step-Up: 3 x 8/leg
5b) Lat Pull Down (Palms Face You): 3 x 10
6a) Reverse Crunch: 2 x 8
6b) Push-Up: 2 x 10-12 (if this is easy, make the eccentric
portion VERRRRY slow, like, 3-5 full seconds EVERY rep)
The Challenge: Try to complete the speed squats in under 4minutes. There's 2 extra sets this week (relative to last
week) so if you can do more work in less time that's big
progress.
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WEEK 3 WORKOUTS
Week 3 Day 1: Lower Body (Monday or Tuesday)
1) Consecutive Squat Jump: 4 x 4(60sec rest between sets)
Note: zero rest between jumps. This is consecutive, one
after another. Fast, fast, fast!
2) Squat: 4 x 6
3a) DB Rev Lunge: 3 x 8/leg (heavier than week 1)
3b) Leg Curl: 3 x 12
4a) Pause Goblet Squat: 3 x 12
4b) Slow Russian Twist: 3 x 10/side
4c) Single-Leg Hip Thrust: 3 x 12/leg
The Challenge: Get through the final circuit (4a-4c) as
quickly as possible. Your challenge is to finish it in less
than 7-minutes. GO!
Week 3 Day 2: Upper Body (Wednesday or Thursday)
1) Goblet Squat Jump: 3 x 5
Note: hold AT MOST 5-10lbs in your hands. That’s it! Land
softly!
2) Bench Press: 4 x 4
3a) DB Bench Press: 3 x 8 (heavier than week 1)
3b) DB Row: 3 x 8/arm (heavier than week 1)
4a) Chin-Up Cluster: 3 x 2-2-2-2 (assisted if needed)
4b) Seated DB Shoulder Press: 3 x 10 (heavier than week 1)
The Challenge: Use ramping sets for the main bench press
movement and try to hit an all-time record for 3 reps on
the last set. Choke the bar - squeeze it HARD! And read
THIS first.
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Week 3 Day 3: Full Body (Friday or Saturday)
1) Speed Squat: 8 x 2 @ 70% 1RM (20-30sec rest btw sets)
2) Squat: 3 x 6
3) Sumo Deadlift: 2 x 5
4a) Incline DB Bench Press: 3 x 8 (heavier than week 1)
4b) DB Romanian Deadlift: 3 x 8
4c) Batwing Row: 3 x 10
5a) DB Walking Forward Lunge: 3 x 8/leg
5b) Lat Pull Down (Palms Face You): 3 x 10
6a) Oblique-Focused Reverse Crunch: 2 x 8
6b) Push-Up: 2 x 10-12 (if this is easy, make the eccentric
portion VERRRRY slow, like, 3-5 full seconds EVERY rep)
The Challenge: Try to complete the speed squats in under
3.5 minutes.
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WEEK 4 WORKOUTS
It's
This
sure
into
week 4 and we’ve got your new workouts for you below.
week is a slight de-load (nothing drastic) so make
you read all the instructions & notes before heading
the gym.
Week 4 Day 1: Lower Body (Monday or Tuesday)
1) Squat Jump: 3 x 3 (60sec rest between sets)
2) Pause Squat: 3 x 5 @ 70%
Note: On a scale of 1-10, difficulty should be a 7. Not
incredibly easy but nowhere near your max.
3a) DB Rev Lunge: 3 x 8/leg
3b) Leg Curl w/ 3sec Eccentric: 3 x 12
4a) Pause Goblet Squat: 3 x 12
4b) Slow Russian Twist: 3 x 10/side
4c) Single-Leg Hip Thrust: 3 x 12/leg
The Challenge: Beat your squat jump height from Week 2. GET
HIGH!
Week 4 Day 2: Upper Body (Wednesday or Thursday)
1) Squat Jump w/ Pause at Bottom of Every Rep: 3 x 5
2) Pause Bench Press: 4 x 5
3a) DB Bench Press w/ 3 sec Eccentric: 3 x 8
3b) DB Row w/ 3 sec eccentric: 3 x 8/arm
4a) Chin-Up Cluster: 3 x 3-2-1 (assisted if needed)
4b) Seated Arnold Press: 3 x 12
The Challenge: Most people royally screw up the pause bench
press and don't really pause for 3 full seconds. We
challenge you to record yourself and check to see if
you're really pausing for 3 full seconds. If you
are...great! If you aren't...you got some work to do.
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Week 4 Day 3: Full Body
1) Speed Squat: 10 x 1 @ 70% (20sec rest btw sets)
2a) Squat w/ 3sec Eccentric: 3 x 6
2b) Single-Arm DB Bench Press: 3 x 10/arm
3a) Incline DB Bench Press: 3 x 8
3b) DB Romanian Deadlift
3c) Batwing Row: 3 x 10
4a) DB Walking Forward Lunge: 3 x 8/leg
4b) Lat Pull Down (Palms Face You): 3 x 10
5a) Oblique-Focused Reverse Crunch: 3 x 8
5b) Push-Up: 3 x 10-12 (if this is easy, make the eccentric
portion VERRRRY slow, like, 3-5 full seconds EVERY rep)
The Challenge: Complete 3a-3c with as little rest as
possible. Go back and forth as quickly as you can. Have
fun.
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WEEK 5 WORKOUTS
Week 5 Day 1: Lower Body (Monday or Tuesday)
1) Goblet Squat Jump: 3 x 5
Note: hold AT MOST 10-15lbs in your hands. That’s it! Land
softly!
2) Squat: 3 x 3
3a) Bulgarian Split Squat: 4 x 8/leg
3b) Single-Leg RDL: 4 x 8/leg
4a) Single-Leg Hip Thrust: 3 x 10/leg
4b) Pallof Press: 3 x 10/side
The Challenge: Try to hit a new Squat 3-rep max on your
last set!
Week 5 Day 2: Upper Body (Wednesday or Thursday)
1) Heavy KB Swing: 3 x 8 (30sec rest between sets)
2) Bench Press: 4 x 3
3a) Single-Arm DB Bench Press w/ 3sec Eccentric: 3 x 8/arm
3b) Single-Arm Seated Cable Row: 3 x 10/arm
4a) Bent Over Barbell Row: 3 x 10
4b) Push-Up with Pause on Chest: 3 x Stop 2-3 Reps Before
Failure
The Challenge: Try to hit a new bench press 3-rep max on
your last set!
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Week 5 Day 3: Full Body
1) Speed Squat: 6 x 2 @ 70% 1RM (20-30sec rest btw sets)
2) Squat: 3 x 5
3) Mod Stance Sumo Deadlift: 2 x 3
4a) Alternating DB Bench Press: 3 x 8/arm
4b) Split Stance RDL: 3 x 8/leg
4c) Alternating Batwing Row: 3 x 10/arm
5a) Curtsy Lunge: 3 x 8/leg
5b) Seated Cable Row – Neutral Grip: 3 x 10
6a) Side Plank: 2 x 12sec/side
6b) DB Rear Delt Raise: 2 x 15
The Challenge: Try to complete the speed squats in under 3
minutes.
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WEEK 6 WORKOUTS
Week 6 Day 1: Lower Body (Monday or Tuesday)
1) Goblet Squat Jump: 3 x 3
Note: hold AT MOST 10-15lbs in your hands. That’s it! Land
softly!
2) Squat: 3 x 2
3a) Bulgarian Split Squat: 3 x 8/leg
3b) Single-Leg RDL: 3 x 8/leg
4a) Single-Leg Hip Thrust: 3 x 10/leg
4b) Pallof Press: 3 x 10/side
The Challenge: Go for a new 2RM squat on your last set GET IT!
Week 6 Day 2: Upper Body (Wednesday or Thursday)
1) Heavy KB Swing: 3 x 8 (30sec rest between sets)
2) Bench Press: 3 x 3
3a) Single-Arm DB Bench Press: 3 x 6/arm
3b) Single-Arm Seated Cable Row: 3 x 8/arm
4a) Bent Over Barbell Row: 3 x 10
4b) Push-Up with Pause on Chest: 3 x Stop 2-3 Reps Before
Failure
The Challenge: Complete 3a-3b with as little rest as
possible. Go back and forth as quickly as you can. Have
fun.
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Week 6 Day 3: Full Body
1) Speed Squat: 5 x 2 @ 75% 1RM (20-30sec rest btw sets)
2) Squat: 3 x 3
3) Mod Stance Sumo Deadlift: 1 x 3
4a) Alternating DB Bench Press: 3 x 8/arm
4b) Split Stance RDL: 3 x 8/leg
4c) Alternating Batwing Row: 3 x 10/arm
5a) Curtsy Lunge: 3 x 8/leg
5b) Seated Cable Row – Neutral Grip: 3 x 10
6a) Side Plank: 2 x 12sec/side
6b) DB Rear Delt Raise: 2 x 15
The Challenge: Complete 4a-4c with as little rest as
possible. Go back and forth as quickly as you can. Have
fun.
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WEEK 7 WORKOUTS
We call this week, "The Calm Before the Storm.”
It's a light week. Relatively easy. Nothing too challenging
or sinister or awful.
Here's why-This week is a de-load. It's meant to help you recover
(lifting nerds call this "supercompensate") so by next week
you'll be at your "peak."
That's when we test. That's when we call in the fork lift
to carry in ALL the weight so you can load the bar up and
break some personal records.
Sound good to you?
Good, us too.
Ready for Week 7?
Let's get crankin!
Week 7 Day 1: Lower Body (Monday or Tuesday)
1) Squat Jump: 3 x 3 (90sec rest between sets)
2) Squat: 3 x 5 @ 65%
3a) Bulgarian Split Squat: 3 x 8/leg
3b) Single-Leg RDL: 3 x 8/leg
4a) Single-Leg Hip Thrust: 3 x 10/leg
4b) Pallof Press: 3 x 10/side
The Challenge: Cycle through 3a - 3b as quickly as
possible. Take as little rest as needed.
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Week 7 Day 2: Upper Body (Wednesday or Thursday)
1) Kettlebell Swing: 3 x 10 (60sec rest between sets)
2) Bench Press: 3 x 5 @ 70%
3a) Single-Arm DB Bench Press: 3 x 8/arm
3b) Single-Arm Seated Cable Row: 3 x 8/arm
4a) Bent Over Barbell Row: 3 x 10
4b) Push-Up with Pause on Chest: 3 x 10-12
The Challenge: Complete this workout in under 30-minutes.
REALLY push the pace.
Week 7 Day 3: Full Body
1) Squat: 3 x 5 @65%
2a) Alternating DB Bench Press: 3 x 8/arm
2b) Split Stance RDL: 3 x 8/leg
2c) Alternating Batwing Row: 3 x 10/arm
3a) Curtsy Lunge: 3 x 8/leg
3b) Seated Cable Row – Neutral Grip: 3 x 10
4a) Side Plank: 2 x 12sec/side
4b) DB Rear Delt Raise: 2 x 15
The Challenge: Cycle through 2a – 2c as quickly as
possible. Take as little rest as needed.
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WEEK 8 WORKOUTS
We aren’t sure how time went by so fast but Week 8 is upon
us and we're about to see just how much strength you've
gained over the past 2-months.
You excited?
We are:) This is our favorite part of the program. Where
all your hard work comes to fruition and we get to see it
in real time.
Here's how Week 8 is gonna play out-This week is lot's of heavy lifting with relatively little
volume. It's a "testing" week so we're going to mainly
focus on testing the 3 big lifts.
If you're comfortable with it we encourage you to go
for new 1-repetition maximums (1RMs). If you want to read
Jordan’s exact method for doing that, go HERE.
Keep in mind, you do NOT have to go for a 1RM. If you
prefer to go for a 2, 3, 4, or 5RM you're welcome to do
that. Or if you aren't comfortable lifting maximal
weights feel free to just "go by feel."
Remember! This week is NOT about tiring yourself out with
lot's of volume. It's a testing week in which this program
was specifically designed to culminate.
You ready to get crankin?
Let's do it!
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Week 8 Day 1: Lower Body (Monday or Tuesday)
1) Bodyweight Squat Jump: 2 x 2 (90sec rest between sets)
2) Squat: Go for New 1RM!
3a) Bulgarian Split Squat: 2 x 8/leg
3b) Single-Leg RDL: 2 x 8/leg
4a) Single-Leg Hip Thrust: 2 x 10/leg
4b) Pallof Press: 2 x 10/side
The Challenge: Hit a New Squat 1RM!!!
Week 8 Day 2: Upper Body (Wednesday or Thursday)
1) Heavy KB Swing: 2 x 8 (30sec rest between sets)
2) Bench Press: Go For New 1RM!
3a) DB Bench Press: 3 x 8
3b) DB Row: 3 x 8/arm
4a) Bent Over Barbell Row: 3 x 10
4b) Push-Up with Pause on Chest: 3 x 10-12
4c) Band Pull Apart: 3 x 12
The Challenge: Hit a New Bench 1RM!
Week 8 Day 3: Full Body (Recover)
1) Squat: 3 x 5 @65%
2a) Alternating DB Bench Press: 3 x 8/arm
2b) Split Stance RDL: 3 x 8/leg
2c) Alternating Batwing Row: 3 x 10/arm
3a) Curtsy Lunge: 3 x 8/leg
3b) Seated Cable Row – Neutral Grip: 3 x 10
4a) Side Plank: 2 x 12sec/side
4b) DB Rear Delt Raise: 2 x 15
The Challenge: Celebrate!!!! You’re Done!!!!
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THAT’S IT!
The whole kit & kaboodle!
WE don't want to inundate you with too much stuff in one email so this is where we’ll leave you.
But.
Thank you for joining Squat Supremacy and congratulations
on a job well done.
Which reminds us: DO NOT FORGET TO TELL US HOW YOU DID!!!
We want to hear about your progress over the last 8-weeks.
Let us know.
We love hearing about your progress.
Really, we do.
That's why we love our job so damn much.
Anyway, talk soon.
And GET AFTER IT!
-J&S
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