Cory Gregory's Squat Everyday 2.0 + Bench Most Days

Cory Gregory from MusclePharm recently re-structured his squat everyday program and is calling it Squat Everyday 2.0 (Bench Most Days). Cory says he took what he learned from his squat every day program, combined it with bits and pieces he picked-up from some great bench pressers and has given us yet another option for some crazy gains - The Squat Every Day 2.0 program. Cory also said he's coming out with a Bench Most Days Workout Program for Muscle and Strength so we'll be looking for that. This program is also perfect for you if you were wondering what to do after finishing Cory Gregory's Squat Everyday as found on Bodybuilding.com. This program can also be found on Bodybuilding.com and it is called "Squat Everyday The Sequel".

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Most people will look at this program and question whether or not it works. The cool thing about Cory Gregory is that he tests out all of his programs on himself before passing them on to us. In the video, Cory lets us know that his new program has helped his squat, bench and deadlift skyrocket while still being magazine cover ready. He says he's never experienced strength like this and feels awesome.

This program does look it is geared toward a power lifter since it's focus is on squats, deadlifts and bench press, however one can not deny the power of compound movements. So let's take a look at the entire Squat Everyday 2.0 workout program as Cory Gregory has it laid out for us.

Monday

  • Front Squats - Beltless - Pause - Triples up to a heavy single
  • Heavy Bench - triples up to a heavy single - superset each set of bench with an upper back exercise
  • 1/2 Mile of Walking Lunges (#LungeU)

Tuesday

  • Front Squats - With Belt - Pause - Triples up to a heavy single
  • Conventional Deadlift (2-3 sets of triples, then 2-3 singles for a heavy almost max)
  • Light Bench Day - Use 95# - 135# for 3 sets of
    - Flat Bench - 10 reps close, 10 reps medium, 10 reps wide (don't rack the bar)
    - Incline Bench 10 reps close, 10 reps medium, 10 reps wide (don't rack the bar)
    * Each set o 30 reps superset with upper back rowing exercise - you choose
  • 1/2 Mile of Walking Lunges

Wednesday

  • High Bar Pause Back Squat - Triples up to a heavy single
  • 4 Sets of GHD
  • 4 Sets of Abs

Thursday

  • Front Squat - With Belt/Wraps - Triples Up To Max
  • Heavy Bench - triples up to a heavy single - superset each set of bench with an upper back exercise
  • 1/2 Mile of Walking Lunges (#LungeU)

Friday

  • BackSquats - With Belt - Triples up to a max competition single
  • Sumo Deadlift (2-3 sets of triples, then 2-3 singles for a heavy almost max)
  • Light Bench Day - Use 95# - 135# for 3 sets of
    - Flat Bench - 10 reps close, 10 reps medium, 10 reps wide (don't rack the bar)
    - Incline Bench 10 reps close, 10 reps medium, 10 reps wide (don't rack the bar)
    * Each set o 30 reps superset with upper back rowing exercise - you choose
  • 1/2 Mile of Walking Lunges

Saturday

  • Front Squats - Pause - 6x2 @ 70% of Max
  • 4 Sets GHD
  • 4 Sets Abs

Sunday

  • Front Squats - Pause - 6x2 @ 50% of Max
  • 4 Sets GHD
  • 4 Sets Abs

 


Here is the squat everyday 2.0 + bench most days #benchmostdays program exactly as laid-out by Cory Gregory of MusclePharm on his YouTube video:

Monday:
Squat and Chest
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.

Warm-Up
Bike 3 minutes
Walking lunge 1 set of 100-200 feet

Squat variation
Front Squat Pause, no belt 8-10 sets of 20 (bar), 10, 5, 3, 1, 1, 1 reps

Chest/Back
Flat Bench Heavy 20,3,3,3,3,1,1,1,1 (All sets except warm up set are pauses. The last single is a back off set for a 5 second pause)
Superset
T-Bar/Seated/Dumbbell Rows 15 reps

Conditioning
Walking lunges- 400m on track or 15-20 minutes in gym

Tuesday:
Squat and pull and chest/back
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.

Warm-up
Bike 3 minutes
Walking lunge 1 set of 100-200 feet

Squat variation
Front squat pause with belt 20 (with bar), 10, 5, 3, 1, 1, 1 reps

Deadlift
2-plate Deficit deadlift 6 sets of 1, 1, 1, 1, 1, 1 reps
OR
Conventional Deadlift with bands 6 sets of 1,1,1,1,1,1 reps
Or
Conventional Deadlift 6 sets of 1,1,1,1,1,1 reps

Chest/Back
Incline Bench 10/10/10 (close/medium/wide grips) without racking in a row x3
Super-set with 20 reps of seated rows or T bar
Flat Bench 10/10/10 (close/medium/wide grips) without racking in a row x3
Superset Super-set with 20 reps of seated rows or T bar

Conditioning
Walking lunge 400m or 15-20 minutes in gym

Wednesday:
Squat and arms
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.

Warm-up
Bike 3 minutes
Walking lunge 1 sets of 100-200 feet

Squat variation:
High bar back squat pause (choice of belt or not) 20, 10, 5, 3, 1, 1, 1 reps

Conditioning:
Rest as little as possible between sets
Superset 3 sets
GHD 10-15 reps
Weighted Crunches 25 reps

Arm Pump Set:
Straight Bar Curls
Straight Bar Pushdowns
5 sets of 10-10-10 (Close, Normal, Wide)

Thursday:
Squat and Chest/Back
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.

Warm-up
Bike 3 minutes
Walking lunge 1 sets of 100-200 feet
GHD 1 set of 10-15 reps

Squat variation:
Front squat, with belt (wraps on single if you want) 20 reps with bar, 10, 5, 1, 1, 1, 1, 1 (Wrap on last 3 singles)

Chest/Back
Flat Bench Heavy 20,3,3,3,3,1,1,1,1 (All sets except warm up are pauses. The last single is a back off set for a 5 second pause)
Superset
T-Bar/Seated/Dumbbell Row 15-20 reps

Conditioning:
Walking Lunges 400m or 15-20 minutes in the gym

Friday:
Meet Day Friday
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.

Warm-up
Bike 3 minutes
Walking lunge 1 sets of 100-200 feet
GHD 1 set of 10-15 reps

Squat variation:
[insert squat variation video]
Low Bar, Medium to Wide stance squat with belt and wraps on last 3 sets
20 with bar, 10, 5, 3, 1, 1, 1 reps

Deadlift
6x1 SUMO with belt. If you have options for bands, do one week with bands and one week without.

Chest/Back
Incline Bench 10/10/10 (close/medium/wide grips) without racking in a row x3
Super-set with 20 reps of seated rows or T bar
Flat Bench 10/10/10 (close/medium/wide grips) without racking in a row x3
Superset Super-set with 20 reps of seated rows or T bar

Conditioning
Walking lunge 400m or 15-20 minutes in gym

Saturday:
Squat
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.

Warm-up
Bike 3 minutes
Walking lunge 1 sets of 100-200 feet

Squat variation
Front squat, no belt 6x2 at 70% of your belted max without wraps

Superset: 3 sets
GHD: 10-15 reps
Weighted Crunches: 25 reps

Sunday:
Squat
Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.

Warm-up
Bike 3 minutes
Walking lunge 1 sets of 100-200 feet

Squat variation:
Front squat, no belt 6x2 at 50% of your max

Superset: 3 sets
GHD- 10-15 reps
Weighted Crunches- 25 reps