The program
20-Rep Breathing Squats
The legendary 6-week, 3-day old-school bodybuilding and strength routine built around a single all-out 20-rep Breathing Squat ("Widowmaker") set plus heavy Bench Press, Overhead Press, Barbell Rows, and Stiff-Leg Deadlifts.
- Schedule
- 3 days/wk
- Length
- 6 weeks
- Main lifts
- 7
What you’ll train
The main movements in this program.
Review exercise techniqueBefore you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the 20-Rep Breathing Squats (6-Week Old-School Mass) spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Overhead Press | 3 | 10 | 68% | — | — | Strict standing Barbell Overhead Press: 3×10 |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Bench Press | 3 | 12 | 72% | — | — | Heavy Barbell Bench Press: 3×12 |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Row | 2 | 15 | 66% | — | — | Strict Barbell Row: 2×15 |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Squat | 1 | 20 | 66% | — | — | THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10) |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Romanian Deadlift | 1 | 15 | 61% | — | — | 1×15 Stiff-Leg Deadlift for posterior chain mass |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Curl | 2 | 10 | — | — | — | Strict Barbell Curl @ RPE 8 |
| Day 1 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Standing Calf Raise | 3 | 20 | — | — | — | Full-stretch calf raises @ RPE 8 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Overhead Press | 3 | 10 | 68% | — | — | Strict standing Barbell Overhead Press: 3×10 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Bench Press | 3 | 12 | 72% | — | — | Heavy Barbell Bench Press: 3×12 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Row | 2 | 15 | 66% | — | — | Strict Barbell Row: 2×15 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Squat | 1 | 20 | 66% | — | — | THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10) |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Romanian Deadlift | 1 | 15 | 61% | — | — | 1×15 Stiff-Leg Deadlift for posterior chain mass |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Curl | 2 | 10 | — | — | — | Strict Barbell Curl @ RPE 8 |
| Day 2 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Standing Calf Raise | 3 | 20 | — | — | — | Full-stretch calf raises @ RPE 8 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Overhead Press | 3 | 10 | 68% | — | — | Strict standing Barbell Overhead Press: 3×10 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Bench Press | 3 | 12 | 72% | — | — | Heavy Barbell Bench Press: 3×12 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Row | 2 | 15 | 66% | — | — | Strict Barbell Row: 2×15 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Squat | 1 | 20 | 66% | — | — | THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10) |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Romanian Deadlift | 1 | 15 | 61% | — | — | 1×15 Stiff-Leg Deadlift for posterior chain mass |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Barbell Curl | 2 | 10 | — | — | — | Strict Barbell Curl @ RPE 8 |
| Day 3 — 20-Rep Breathing Squat & Full-Body Mass (Week 1) | Standing Calf Raise | 3 | 20 | — | — | — | Full-stretch calf raises @ RPE 8 |
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General strength plan
6-week 3-day 20-rep Breathing Squat mass & strength builder
Lifters looking for an old-school, mentally tough 3-day full-body hypertrophy block anchored by a single 20-rep Breathing Squat ("Widowmaker") set.
Before choosing this plan
Take 3 deep breaths at the top between every rep after rep 10 on the 20-rep Squat set, and prioritize sleep and nutrition between the 3 weekly sessions.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
Progression in this app
How progression works
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Pairs 1×20 Breathing Squats and 1×15 Stiff-Leg Deadlifts with 3×12 Bench Press, 3×10 Overhead Press, and 2×15 Barbell Rows.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 1)
Overhead Press main
3 × 10 @ 68% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 72% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 66% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 66% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 61% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 1)
Overhead Press main
3 × 10 @ 68% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 72% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 66% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 66% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 61% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 1)
Overhead Press main
3 × 10 @ 68% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 72% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 66% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 66% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 66% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 61% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 2
3
sessions
Week 2
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 2)
Overhead Press main
3 × 10 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 74% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 68% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 68% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 68% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 63% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 2)
Overhead Press main
3 × 10 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 74% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 68% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 68% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 68% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 63% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 2)
Overhead Press main
3 × 10 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 74% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 68% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 68% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 68% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 63% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 3
3
sessions
Week 3
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 3)
Overhead Press main
3 × 10 @ 72% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 76% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 70% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 70% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 65% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 3)
Overhead Press main
3 × 10 @ 72% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 76% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 70% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 70% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 65% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 3)
Overhead Press main
3 × 10 @ 72% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 76% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 70% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 70% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 65% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 4
3
sessions
Week 4
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 4)
Overhead Press main
3 × 10 @ 74% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 78% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 72% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 72% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 72% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 67% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 4)
Overhead Press main
3 × 10 @ 74% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 78% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 72% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 72% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 72% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 67% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 4)
Overhead Press main
3 × 10 @ 74% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 78% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 72% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 72% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 72% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 67% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 5
3
sessions
Week 5
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 5)
Overhead Press main
3 × 10 @ 76% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 74% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 74% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 74% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 69% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 5)
Overhead Press main
3 × 10 @ 76% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 74% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 74% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 74% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 69% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 5)
Overhead Press main
3 × 10 @ 76% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 74% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 74% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 74% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 69% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Week 6
3
sessions
Week 6
3 sessions
Day 1 · 20-Rep Breathing Squat & Full-Body Mass (Week 6)
Overhead Press main
3 × 10 @ 78% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 82% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 76% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 76% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 76% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 71% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 2 · 20-Rep Breathing Squat & Full-Body Mass (Week 6)
Overhead Press main
3 × 10 @ 78% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 82% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 76% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 76% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 76% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 71% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8
Day 3 · 20-Rep Breathing Squat & Full-Body Mass (Week 6)
Overhead Press main
3 × 10 @ 78% (start light, add 5 lb/session)working
Rest 2:00
Strict standing Barbell Overhead Press: 3×10
Bench Press main
3 × 12 @ 82% (start light, add 5 lb/session)working
Rest 2:30
Heavy Barbell Bench Press: 3×12
Barbell Row main
2 × 15 @ 76% (start light, add 5 lb/session)working
Rest 2:00
Strict Barbell Row: 2×15
Squat main
1 × 20 @ 76% (start light, add 5 lb/session)working
Rest 4:00
THE WIDOWMAKER: 1×20 Breathing Squats @ 76% (take 3 deep breaths between every rep after rep 10)
Romanian Deadlift main
1 × 15 @ 71% (start light, add 5 lb/session)working
Rest 2:30
1×15 Stiff-Leg Deadlift for posterior chain mass
Barbell Curl accessory
2 × 10working
Rest 1:00
Strict Barbell Curl @ RPE 8
Standing Calf Raise accessory
3 × 20working
Rest 1:00
Full-stretch calf raises @ RPE 8