Super Squats is a 6-week, full-body program built around one savage set of 20-rep breathing squats. It comes from Randall Strossen’s classic book of the same name, and lifters have used it to add serious size for decades.
The idea is simple and a little scary. You load your 10-rep max, then squat it for 20 reps, sucking in big breaths between the hard ones near the end. You do that three days a week, add 5 lb every session, and eat like you mean it.
It works best if you can already squat with solid form and you want fast size more than a polished physique. If you want a gentler place to start, our 7 Week Hypertrophy Program is an easier on-ramp.
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Super Squats Spreadsheet
I built a free Super Squats tracker. Enter your squat 10-rep max once and the breathing-squat row fills in every session’s target weight for you, adding 5 lb each time. You just log the reps you hit in the green cells.
The full accessory routine is laid out next to it with sets and reps, so the whole workout lives on one tab.
Program via Randall Strossen’s Super Squats (IronMind).
What Are Breathing Squats?
A breathing squat is a 20-rep set with a weight you would normally only get for about 10. You get the first 8 to 10 reps at a steady pace. After that, you stand at the top with the bar on your back and take two or three huge breaths before each remaining rep.
Those breaths do two things. They give you a few seconds to recover so you can grind out another single, and the deep breathing under load is what old-school lifters credited for stretching the ribcage and adding upper-body mass. You do not rack the bar until all 20 are done.
The Super Squats Routine
The whole session takes 30 to 45 minutes, three non-consecutive days a week (Monday, Wednesday, Friday). The squat is the centerpiece. Everything else is there to round out the body.
| Exercise | Sets x Reps |
|---|---|
| Press Behind Neck (or Overhead Press) | 3 x 12 |
| Bench Press | 3 x 12 |
| Bent-Over Barbell Row | 3 x 15 |
| Breathing Squat | 1 x 20 |
| Breathing Pullover (light, cross-bench) | 1 x 20 |
| Stiff-Legged Deadlift | 1 x 15 |
| Barbell Curl | 2 x 15 |
| Standing Calf Raise | 3 x 20 |
Right after you rack the squat, grab a light dumbbell and do a cross-bench pullover for 20 reps. Keep it light and focus on a big stretch. This is for the ribcage and breathing, not for load.
How to Progress on Super Squats
Pick a squat weight you could honestly hit for 10 hard reps and use it for your first 20-rep set. Then add 5 lb every single session. Over 18 sessions that is 85 lb added to a set of 20, which is the whole point of the program.
If you miss the 20 one day, stay at that weight next session instead of adding 5 lb. On the accessory lifts, add a little weight whenever you hit the top of the prescribed reps on every set.
Eating on Super Squats
This program assumes you are eating in a real calorie surplus. The book’s old-school advice was a gallon of whole milk a day (GOMAD), which is where a lot of the legendary weight gain came from. A large surplus from whole food works just as well and sits easier.
Sleep matters as much as food here. The 20-rep squat is taxing enough that recovery, not effort, is usually what holds people back. Get 8 hours and do not add a bunch of extra training on top.
Frequently Asked Questions
What is the Super Squats program?
Super Squats is a 6-week mass and strength program from Randall Strossen built around a single set of 20-rep breathing squats done three times a week. You add 5 lb to the squat every session and eat in a big surplus. It is one of the most famous size programs ever written.
How much weight should I start the squat with?
Use a weight you could grind for about 10 honest reps, then do 20 with it using the breathing technique. If you are not sure, start lighter than you think. The 5 lb per session jumps catch up to you fast.
Is Super Squats good for beginners?
It is best for lifters who already squat with solid form, since a 20-rep set with deep fatigue is no place to learn technique. A true beginner is better off on a structured beginner routine first, then running Super Squats once the squat is grooved.
Do I really need to drink a gallon of milk a day?
No. GOMAD was just an easy way for skinny lifters in the past to eat a huge surplus. If you can hit your calories and protein with regular food, do that. The surplus is what matters, not the milk specifically.
How long should I run Super Squats?
Run it for the full 6 weeks, then take an easy week and reassess with photos and the scale. The 5 lb jumps cannot continue forever, so most people run one focused block, back off, and come back to it later rather than grinding it for months.
Why are there pullovers in the program?
The light cross-bench pullover paired with the breathing squat is an old-school move meant to stretch the ribcage while you are breathing hard. Whether it actually expands your rib cage is debated, but it is light, quick, and harmless, so it stays in the classic version.
