(Please visit the site to view this video) 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, com...
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
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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
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.
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.
Saturday: Squat Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
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.
Squat variation: Front squat, no belt 6x2 at 50% of your max
Superset: 3 sets GHD- 10-15 reps Weighted Crunches- 25 reps
