Carl added 77 pounds to his squat in 5 weeks!

This is an e-mail that I got the other day from one of my website followers and I wanted to share it with you here because it’s a pretty awesome success story…

Hi Lee,

It’s one of your fans Carl.

I just finished the 20 rep squat program that you posted,
and I felt like I had to send you a mail about how it went.

First of all I have never made fast gains like this before, I went from squatting
176 lbs for 20 reps to squatting 253 lbs for 20 reps in just 5 weeks!

On top of that, when I started the 20 rep squat program, I could only
do 10 chin ups, now I can get 17 good reps with my own bodyweight.
My dips have also improved similarly.

But the thing that surprised me the most, is that after I completed
this workout (where there is no actual bench pressing) I increased
my personal best bench press by 22 lbs. I gotta say thank you for
sharing this program with me, and to let you know that I’m going to
be getting more of your programs very soon.

Thanks so much,
Carl

P.S.
Lee I think you owe me some new pants, my legs have grown so much
from the 20 rep squat program that none of my pants fit anymore 😉

I think you’ll have to agree that those are some awesome gains. Have you made that kind of progress in your workouts over the past 5 weeks? If not then why not give the 20 rep squat routine a try for yourself.

Here is a video showing how to do the 20 rep squat workout:

And here is a link to the actual workout program itself:
http://www.leehayward.com/squats.htm

If you have used the 20 rep squat routine before please let me know how it worked for you by posting a comment below…

About The Author

leehayward

Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since 1999. Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes.

29 Comments

  • Greg

    Lee, I just finished 4 weeks of 20 reps squats and saw a 60 pound increase in my squat which I never made a staple in my workout plan (ignorance I know). I hated squats at first and only did free bar squats once or twice, but now I love them and will do the program again. I started at 115 b/c my legs have always been weak and suffered a knee injury, but Fri. I pushed out 20 good reps at 175 to my amazement. At 195 I could only do 6 pull ups, but now I can get 12 clean reps and dips went from 12 to 25! With no actually arm exercises my bi’s and tri’s have taken amazing shape and I see veins I didn’t know were there! My bench also increased by 15 lbs. (maybe more b/c I just randomly decided to see how my bench increased so I didn’t go for the max). Thanks alot Lee- the program works no matter how crazy it sounds for arm specialization program!!

  • joao

    Hi Lee! It seams a great program!
    How can we maintain the gains?

  • Greeney

    Hey Lee,
    I think Im going to start this program this month, I usually switch up my workout routines every month or so just so my gains don’t stagnate. I was wondering do you think its a good idea to train other muscle groups on the off days of this program. Say I was to do shoulders on tuesday and maybe arms on saturday do you think this would be a good supplement to this workout to all the muscle groups or would I just be over training ?

  • Kevin

    Lee,
    I don’t want to sound like i know more than you but when I watch you sqaut and dip, It appears to me that you lock out your joints. Isn’t that realy hard on your joints?
    Thanks for the positive attitude and non pushy sales style.

    The guy that you were endorsing was abnoxous!!! When you check out his site you cannot leave it without a hassle what a turn off!!

    Peace and have a great day!

    Kevin

  • Dan

    I train at home and odn’t have a squat rack 🙁 could i substitute squats with hack squats?

  • Greg

    @Greeney- I promise you it is very taxing after the 1st week and a half. If you add anything let it be very few sets. You will need the rest time! I thought I would need extra until I started and I actually noticed gains in every area without muscle-specific work. You can feel the squats in your whole body if you do it right!

  • K G

    Lee, I can only do 1 pullup. Is it ok to do horizontal pullups instead?
    Thank you.

  • wayne

    hey lee,thanks again for all your advice that given me–the biggest area i need work on is my stomach area,no matter what i do,i cant get rid of my love handles and gut but i never give up.im 43 years old and still in good shape but not like i want to be,can u help ???? thanks again.

  • Greeney

    I actually tried this today, started very conservatively with 125 but I could definitely feel the burn on the squats especially the last few reps.

  • Greg: Lee, I just finished 4 weeks of 20 reps squats and saw a 60 pound increase in my squat which I never made a staple in my workout plan (ignorance I know). I hated squats at first and only did free bar squats once or twice, but now I love them and will do the program again. I started at 115 b/c my legs have always been weak and suffered a knee injury, but Fri. I pushed out 20 good reps at 175 to my amazement. At 195 I could only do 6 pull ups, but now I can get 12 clean reps and dips went from 12 to 25! With no actually arm exercises my bi’s and tri’s have taken amazing shape and I see veins I didn’t know were there! My bench also increased by 15 lbs. (maybe more b/c I just randomly decided to see how my bench increased so I didn’t go for the max). Thanks alot Lee- the program works no matter how crazy it sounds for arm specialization program!!  

    Great stuff Greg those are some awesome gains!

  • joao: Hi Lee! It seams a great program!
    How can we maintain the gains?  

    You’ll maintain the gains by keeping consistent with your training. Granted your strength will fluctuate some when doing specialization programs like this, but you’ll maintain most of the gains you make.

  • Greeney: Hey Lee,
    I think Im going to start this program this month, I usually switch up my workout routines every month or so just so my gains don’t stagnate.I was wondering do you think its a good idea to train other muscle groups on the off days of this program.Say I was to do shoulders on tuesday and maybe arms on saturday do you think this would be a good supplement to this workout to all the muscle groups or would I just be over training ?  

    I’d just follow the program as it is outlined for at least 4-6 weeks. After that you can go back to doing what ever routine you like.

  • Kevin: Lee,
    I don’t want to sound like i know more than you but when I watch you sqaut and dip, It appears to me that you lock out your joints.Isn’t that realy hard on your joints?
    Thanks for the positive attitude and non pushy sales style.The guy that you were endorsing was abnoxous!!! When you check out his site you cannot leave it without a hassle what a turn off!!Peace and have a great day!Kevin  

    Yes, I do lock out a lot of my lifts at the top. You’ll find when doing high rep squatting you’ll need to lock it out so you can get a mini rest pause and take a few breaths in between reps.

  • Dan: I train at home and odn’t have a squat rack :(could i substitute squats with hack squats?  

    Not really, google up “home made squat racks” and you’ll find some simple designs that you can make up that will get you by.

  • K G: Lee, I can only do 1 pullup. Is it ok to do horizontal pullups instead?
    Thank you.  

    Yep, that’s cool. Do what you can.

  • wayne: hey lee,thanks again for all your advice that given me–the biggest area i need work on is my stomach area,no matter what i do,i cant get rid of my love handles and gut but i never give up.im 43 years old and still in good shape but not like i want to be,can u help ???? thanks again.  

    I cover my very best fat loss tips and tricks in my book “Your First Bodybuilding Competition” that’s in the right hand side bar menu.

  • Aimo

    Greg (January 31)

    Would you please tell us your age, your height and weight before and after your 5 weeks training?
    I was really impressed reading about your superb results. I thought, that probably you are a teenager or have perhaps great genes by bearth, inherited through a long and strong row of specially gifted ancestors.

    Best Regards from,
    Amigo Aimo

  • Olly

    hey lee, i was looking at other variations of the 20 rep squat program and found this one…

    Squats 1 x 20 reps
    Dumbbell Pullovers 1 x 20 reps
    (Immediately after squats)
    Barbell or Dumbbell Bench Presses 3 x 6 to 8 reps
    Chins 2 x as many reps as possible
    Bent Over Barbell Rows 2 x 8 to 10 reps
    Seated or Standing Dumbbell Press 2 x 8 to 10 reps
    Barbell or Dumbbell Curls 2 x 6 to 8 reps
    Standing Calf Raises 2 x 15 to 20 reps
    Stomach Crunches 1 x 25 to 30 reps

    I was just woundering whether doing the program with more excersises is better than a much simpler bodyweight program like yours?

  • Ryan

    I’m not a body builder, but I only have time to make it to the gym 3 days a week because of school and mma classes. I have only been doing it for about 3 weeks, and I notice a difference in my body already, more muscles showing, feeling fuller and experiencing more strength and endurance at MMA
    Thanks lee!

  • Ryan

    By the way, where are you from lee? I’m from Nova Scotia and your accent sounds awfully farmiliar

  • Darren

    Hi Lee,
    I’ve been following your website and videos for a while now so I though I’de finally comment, Love you methods and advice.

    Could the 20 rep squat programme be used to lose fat rather than gain mass, while achieving a caloric deficit?

    Darren.

  • Lane

    Hi Lee,

    I am planning on starting the 20 rep squat workout program. My excercise routine is one day I lift arms and chest and the next day I lift legs and back. I want to know if I have to do the pull ups, chin ups and other excercises like on your video. I was planning on doing the program on my squat/back days would I still get the results or would I be better off doing your workout? Also do you have do do this program everyday for 6 weeks?

  • Robert Daniel Fisher

    Hello everyone, this program looks really interesting, with life obstacles that i have been going through over the past few months i had to drop my gym membership and i workout at home, but the reason i am here is to say sumthing…ive read the past 2 years of FLEX, Muscle and Fitness, Muscular Development and a few others, ive also done research on the web and have read all of the emails that i get from you and Vince DelMonte…they have all proven to be useful…there was only a handful of workouts that i have ever used 100% of the workout from magazines and etc, i myself look at them for as guidelines and maybe something to implement into a workout, everytime i would enter the gym i went to or everytime i hit the weights at my house i do what my body feels like doing, and every few weeks i push past my bodys limits, wen i first started actually working out a couple years ago i was 6 foot 4 inches and 150-160 pounds….i would say that bodyfat was around12%, my max bench was 135 pounds, max squat was about 135, but with deadlift and powerclean no so well (even though i kno my first maxes werent good), wen it came to deadlift i couldnt even get the motion rite…and my long legs didnt allow me to do it that much and my teacher wanted me to start off using the hex bar now i feel that a hex bar mainly allows you to use more weight than with a barbell, powercleans i wasnt really fond of doing, and ill face it i SUCKED at em. i train my own way and help others train, i kno i do what i shouldnt but i train without a spotter…id like to have a spotter but my current predicament doesnt allow me too, the only time i have a spotter is wen i am training sumbody, which sadly doesnt happen as much as it use too and i like training people….but lets see…i made a workout regimen were i would max my lifts and remax 8 weeks later, at week zero and my first set of maxes i was 6 foot 4 inches and 170-175 pounds, max bench was 195, max powerclean was 175, max squat was 315, max deadlift was 315, 8 weeks later wen i maxed again my max bench was 215, max powerclean was 185, max squat was 495, and max deadlift was 315 still…that was all without a spotter to be there to catch the weight or even help, but i had a kid with me as a witness, he told me that my form was good and i was insane for what i did but the accomplishment of doing what i did made it all worth it…but back to the training, i always hated training legs…so i decided to put major focus on my lagging body part….and after 8 weeks it really showed, i finally seen sum defintion and had weights on the barbell that i was more than happy to let other see…legs are now one of my favorite body parts to train, but never better than chest, arms (biceps, triceps, and forearms), and traps…with what i have done with my legs i think is phoenominal, i definately know how it is in the life of a hardgainer, i am still 6 foot 4 inches, in about a 2-3 year span i only went from weighing 150 to about 170-175….well i have been 170-175 for about a year now and i cant gain weight for $HIT, that is one of the hardest things to do wen u have a metabolism like i do….i can eat and eat and eat and not gain a single pound, but never let that stop u from being all u can be, i would just like to leave you with a comment:
    “When you step into the gym, don’t (and I mean DON’T) throw heavy weights on the bar just to try and show off, focus on every set, every rep, put your mind into it, feel every muscle, use a weight that allows you to feel like u have worked ur body and have not cheated it, everytime you throw weight on to try and impress you are just cheating yourself, leave the gym satisfied that you have worked the selected muscles and be happy for a job well done.”

    Any questions or comments send me a message at the email below and i will get back to you, please try and put sumthing in the subject about this cause i get alot of junk in my email. Thank you for you time,

    Loyal Reader and Follower
    Robert Fisher
    robertfisher91@hotmail.com

  • Mariam A

    <
    Hi lee,
    What can I do to increase my reps On 185lb, because I'm doing 15 reps now.
    Please I need your help? because I'm a football player.

    Thanks

    Mari. A

  • Mariam A

    Hey lee Hayward,
    How can I Increase My benching reps On 185lbs. Now I can only do 15 reps benching on 185lbs.

    Thanks
    Mari. A

  • Romanas

    Hi Lee,
    I wanted to ask you does this program work,if I do front squats instead of back squats?Because i have problems with my lower back so I don’t do back squats ,but I really want to try this routine.

    Thanks

  • Hi Lee,
    I wanted to ask you does this program work,if I do front squats instead of back squats?Because i have problems with my lower back so I don’t do back squats ,but I really want to try this routine.Thanks  

    You can try it with front squats, but honestly I think that would be even harder on your lower back then back squats.

  • haris

    Hi Lee! This looks like a great routine and I’m going to start tomorrow! But I have a question……….I found another 20 rep squat program but its by Doberman Dan and he says to do bench presses, pull-ups, BB Rows, BB Curls, and some other exercises after the 20 reps of squats and pullovers. What is better the one you outline here or Doberman Dans? Thx for da help!

  • Colton

    WOW lee this workout is AWESOME!!!! It’s very demanding and hard to do, but the gains are awesome! I’m half way through the six weeks and I went from 213 lbs to 220lbs, also my bench has also went up 20lbs and my chest looks a lot thicker already just half way through the program!!!

    Thanks Colton!!!!!