Program Overview | Cory Gregory's Squat Every Day Training Program
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- Опубликовано: 23 апр 2015
- Squat Every Day will challenge you, test your resolve, and reveal your character. But if you have what it takes to squat daily, you'll gain strength, build muscle, and become a better lifter.
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There's an old saying that goes, "If it's important, do it every day." That's the premise behind Squat Every Day. You'll step into the squat rack daily, challenge yourself daily, and test the limits of your resolve. Sure, you'll build character, but more importantly, you'll reveal your character. If you can stick with the program for 30 days-or even 365-you won't just build bigger legs. You'll become a better lifter, increase your overall strength, and grow like crazy.
Most people try to squat once per week. And by "try," I mean I see guys squatting a quarter of the way down, skipping sets, and doing more talking than actual work. I built this trainer on the premise that, every single day, you're going to shut up and you're going to squat.
You're not doing leg press or Smith machine squats. You're putting actual weight on an actual barbell and you're free squatting. That's how this program works. It might sound crazy, but it's meant to be hard. There is no "easy" mode. Make it tough and reap the rewards.
By going through this program, you'll not only get physically stronger, but you'll also increase your muscle mass and become an expert in the squat movement pattern itself. If your goal coming here was to find a plan that challenges you in every way, then you've found it. After you squat every day, everything else will seem easy.
| Squat Every Day Split |
Yes, you'll be doing your squats every day, but you're also going to be hitting your normal split after them. Starting at the squat rack will set an intense tone for the rest of your workout. Believe me; it will prime your body for hard work and significant growth.
Over the next 30 days, you'll learn and do 11 squat variations. So, each day you'll squat a little differently, testing yourself under slightly different loads and patterns. No matter what variation you do, though, you need to bring your very best effort to the rack. Anything less would be disrespectful.
| Cory Gregory's Squat Every Day |
The squat is one of the most powerful human movements and has a wide range of physical and mental benefits. By squatting heavy every day you'll do more to transform your body than focusing on anything else. It will add total-body strength, size, and a massive serving of steely resolve. This is for the hardcore.
| Strength. Size. Mental Toughness |
If you commit to Squat Every Day, you'll master 11 different squat variations. You'll increase weight daily to ensure consistent growth, and train other body parts after squatting so you can build size everywhere you want it. And you'll do it all in 60-90 minutes per day.
| Expert Instruction |
Daily videos and additional in-depth content arm you with all the tools you'll need to fully commit to squatting: squat variation demonstrations, explanations of the gear you'll need, instructions for building a full-body training program around squats, and background on why we even squat in the first place. Squatting is about to become your life.
| Nutrition and Supplement Plan |
Cory's nutrition guidelines are simple and straightforward, based around clean eating so you can knock out heavy, high-quality squats and look good doing it. Squat Every Day lets you choose from two nutrition-plan options depending on your goal: gaining muscle or leaning out. The supplement plan is equally straightforward, based around three key supplements that will help you get where you're going.
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Im currently on Day 184 of squat everyday. I love it. Feels great. Ive had gains. My body feels great. Joints feel strong as.
This video was one of the first exposures into this world back in the day. I wonder how many people across the world are doing squat everyday currently. Probably not many. Its not so popular as it was back then.
Are you still continuing your everyday squats? I've just started doing it,
@@WeTubeuniques LOLOL Check out his channel mate.
YOU inspired me to begin, Im almost rounding the first month haha (: lower back soreness is kicking in
Can you please explain me how many sets or reps you do on squats every day program?
@@sidvarshney6882 They're all on his channel
I could BARELY hit one plate on each side when I started this program. Shaky knees and not even parallel. Six months of the program has got me to three plates deep inside the hold. Best thing I have ever tried.
+Kevin Arrieta dude thats awesome im just starting this program!
+dylan case Very thank you. You'll love the program if you stick with it. Learn the form before you think about hitting big weight. And I promise the weight will pile on.
+Kevin Arrieta Yea? Post a video then.
+cyanidechrist Look my name up on Facebook and watch my videos. And then show me yours.
How long did you do it for? At the end were you happy with the results??
Didn't you squat yesterday?
yeah, I squat everyday.
HOW BOSS IS THAT!!????
icandodgebullets86 Very!!! Muahahaa. Don't listen to the other people. Just put your earphones in and focus focus focus!!!
Am putting this phrase in my Gym this is sooooo BAD ASS✊🏽🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
@@Daniel-ld7xs and that's how life is too generally too much yap yap yada yada and all I wanna to is work push and challenge my self
thats how you become one punch man
I went up 30 lbs on my 1 rep max high bar squat in 8 days. I just like coming back to this video because it pumps me up before the gym.
I hear you man. That intro is inspiring
This project came out better than I could have imagined! So happy to have been a part of it. Hope this inspires people to try something different than conventional gym lore and see what they can do themselves.
+BROZKNOWS your channel is insane, very motivating stuff.
I did this and gained 20 pounds and my strength went up like crazy. Though people in the gym would look in confusion asking me why I am squatting so much. Im a lean guy with high body mass - so instead of getting any bigger right now im aiming for strength and physical appearance. This program kicked my ass for the first 2 weeks, but then all the sudden the weight started to become less of a problem. about to start it up again this winter.
This has changed the way i think about training for ever. Im currently on day 184.
My initial reaction was to criticize this as over-training. But, I never did it. I never squatted every day. So I am in no position to judge. I used to lift pretty heavy. I would get questions from time to time from other guys about lifting. But no one would ever ask me about squats. Rather, they wanted to ask me about my benching. They wanted to know how as I able to bench as much as I was benching. I always responded by telling them to squat heavy. They typically had a puzzled look on their face. Ha ha. Man, what I wouldn't give to be 30 years younger and able to do all this again. If you read this and you are young - go for it. Work harder than everyone around you. This video is fantastic. Listen to this guy.
Just for anyone wondering…
Im on my 8th day of doing this program. Yes, it is hard. Warming up with the empty bar has been painful every time, but once you get going you will be amazed at what your body can do. Ive had 3 PRs already when i barely thought i'd be able to squat with any weight on the bar. It is such a rewarding feeling, you feel like a fucking animal doing what others think is insane. As for the over training, make sure you get your rest and good nutrition in and you are good. The rest is all in your head
Finally got a chance to say I Squat Everyday to the guy in gym
Jeet Sonwani lmao too funny good job
Hehehehe
I live for that day
@@IvanDjuric300 the legend himself
I started to squat everyday roughly about six months ago. I noticed HUGE changes in my body. Not only did i my thighs and ass get bigger, but my body retains muscle longer. If i skip the gym for two weeks, it seems i still have gains. When as before, they'd be gone in a week. The only negative thing i have to say is, i also got fatter! I've never been fat in my life, but now it seems i retain belly and cheek fat also. This strategy changed my life for the better over all though. Thanks.
harman singh I started going at least 5 sometimes 6 times a week. I would open up with squats. 3 sets of 10. Enough weight to make the second and third rep a challenge. Not too heavy because then id burn out just on squats. Then i'd go do leg presses. Another 3 sets of ten. Enough weight to make the 2 and 3 set a challenge. Then i'd go do other workouts. Mondays: squats, leg presses, chest, and traps. Tuesday: squats, leg extensions, hamstring curls, arms and calves. Wednesday: squats, deadlifts, chest, traps. Thursday: squats, leg press, back, calves. Friday: squats, leg press, leg extensions, arms. Then i'd keep rotating. But every day I would open with squats, deadlifts, or leg presses. Squats was always #1 and i'd rotate deadlifts and leg presses.
To cut the fat run 5 minute miles or 40 minute 6 miles.
in all honesty the abdominal walls primary function is anti extension, you probably increased the strength and size of your abdominal wall to a great extent.
You got fat because of food not because you trained your legs.
@@tikiortaka Actually its the increase in cortisol(stress hormone). It's doing more conversion of proteins into sugars. It also can play a role in lowering your testosterone
I'm 52, and going strong, day 18 of squat every day for 30 days. I'm learning to master the fear of going low and then being stuck...love this..if you squat everyday all your lift's will increase.
3 days from finishing it. When I started a month ago my 1rm was 315lbs. I squatted 405 last Monday. That's a 90lb jump in 21 days. I'm achy and sore as hell all the time, but I would recommend this program to anyone. Don't take it light though. This is not easy.
In a bulking phase or any specifics?
This shit is the real deal guys! Did this for a whole year. Was insane! I went from a 225 max to a 405 in one year.
Did you do this program or just squatted everyday with a different program?
i did this exact program. it was hell for the first few weeks. but its awesome. his #getstacked stuff is awesome too.
@@skmotorcycles8123 follow Ivan he can tell you
I've been doing this for about 10 days now, just squatting none of the supplements or the meal plan, and my bench has already gone up, and so has my squat. Im hooked.
Back again 2023
I watch this video every for inspiration. I am currently on week 2 and I can already see an improvement in my squat form and lifting capacity. This is great!
Been doing this for 4 months and the results are amazing. This has great,y increased my every single lift except overhead press (dunno why i cant still lift heavy in that).
Glad I stumbled on this video. I tend to squat everyday, different variation all the time. Back squat, front squat, zercher squat, double kettlebell front squat, pistol squat, hack squat, and overhead squat. I don't have the biggest squat or legs, but I do it out of fun and to keep me young!
Starting this tomorrow and I have never been so excited
Thanks for the tips brother, I just hit the like button, and I didn't know I was already subscribed. 💪💪💪
ive been squatting everyday for 2 months now. and it really feels good. this program is for me :D
I definitely just found the program I'm doing next. I just have to finish Project Mass! Love it Cory
Totally badass video, loving the program and the challenge that brings you everyday with it.
Cory I remember several years ago you had a program called bench most days days with a Z on the end I was just wondering do you still do those programs do you have anything up shoulders like that like shoulders most days just wondering
3 weeks into the program. tough... but love it!!! great results so far...
Love the message at the start of this!!
Just finished this program.. went up 30lbs in my squats after 4 weeks :) Happy New year!
Been doing this for three years now! Squat max has doubled, but I don’t really go heavy often. The biggest difference is my ass and thighs have gotten huge, no skinny jeans in this house.
FINALLY! Squat till you drop. HELL YEAH!
Its crazy how this video changed my life
Crazy motivating this video lol indeed
Well 7 years later I’m doing it again. I did this work out for 76 days initially. Started at 195 and hit 335 at the end of it. Deadlifted 535 and benched 300 plus. You will unlock some hormones from squatting trust me. This changed my life. I’m shooting for 350 plus on my squat in this round.
i cant find this program anywhere. where is the workout plan? all the links are broken. can you let me know
@@NeroDeamon let me find a link and I can't post it here
@@NeroDeamon I cant find anymore links for it. If you're intermediate, you could jump into the 2.0 version. 2.0 is lower reps 3,3,3,1,1,1 up to a max of 90-95% of you're max. version 1 was 10,10,8,8,5,5,3,3,1,1 I think. 10 sets total. It would very day by day front squat, back squat, with a belt or without a belt. You only back squat twice a week. The theory was if you can front squat comfortably then you would be more comfortably and stronger in the back squat.
This changed my life forever
Love this video and thank you for sharing it!! 💪🏼
200 pounds in a year! Respect.
Man, I am SO Starting this !
Can I tell you this is the best program I have ever done. I used to have knee problems and lower back pain all this went away a week into your program. I've never had more energy and felt more alive since I started doing this
I learned a concept from hard Yakka and farmers.
They do the exact same hard work everyday, they don't get a rest because their body is tired. If they stop the work doesn't get done. They do their work for 10 - 12 hours a day, not 1 hour a day and then need a break for 48 hours.
From this lesson I learned we could train 6 days a week at max intensity and our body doesn't crash it adapts.
This video reminded me of it, thanks.
i just started squatting everyday this week, i love it
works wonders. i am on week 9 of Squatting every day.
Been on this for 3 weeks and the results have been insane. All three of your main lifts will go up if you get your nutrition correctly and follow the program.
Can't wait to tackle this after I finish AMP and my Spartan race in May.
Watching this during the coronavirus lockdown May 2020. Fortunately I bought home weights before lockdown. Right now everyone is over charging for weight equipment. Squatting has given me normalcy in this crazy environment. I squat daily to stay sane. I’ve grown physically but even more internally and spiritually. Listening to stoic, Buddhist and Taoist sayings. ✌🏽🙏🏽
I have been doing this since the last week of December and Last week hit a PR of 115 pounds over my starting 1 rep max. Definitely recommend this program for anyone trying to get strong fast.
Best Leg day Motivation Ever.
Ty
I used this program then in just one week i gain a lot of muscle and lost some weights love it bro.
Watching this b4 squatting
+Eric Cartman same here
+VodeMasta666 me too
5 years later and same here brother.
...EVERYDAY
Look up Ivan Djuric. He's been squatting non stop everyday for almost 600 days now! A true champion.
Good video Cory👍. Started just this week glutes,hams, quads building up nicely. Which I never got from leg press. I will incorporate your program with diet plans why not use a tried and tested method endorsed by experienced vetrans 👍.
Thank You for the advice. Awesome video.
DUDE That's some serious rage from the guy working out in the video
Don't normally comment on YT, but I just want to say this video is still one of the best despite being a couple years old now. Jumped from a barely parallel 225lb to going deep 315lb in a few months. I'm starting this program again soon, aiming for that 4th plate 😬
Good work bro
This video deserves more views.
"This is madness!"
"No this is SPARTAAA!!"
No seriously tho, this is MADNESS :D
GOD DAMN! These videos are good!
That sounds cool,I'll definitely give it a try 💪🏾💯🔥
Cory man you're crazy, I hardely see that kind of drive in people nowadays..amazing
Nick Symmonds was an Olympic 800m runner who routinely did walking lunges as an important part of his training. He placed 5th during the London Olympics. This is a perfect leg exercise for 400m and 8oom runners.
I love the concept - could not dislike this guy more
After a soccer injury and with painful knees. I use wraps and box squat as my knees hurt too much ass to grass. Most of us do not all have large bones and ligaments and do not lift insane weights like. A good intense pump making each rep count is just as important for gains. Getting those neglected leg muscles fully charged / activated for sensible awsome mass.
very motivational....thank you!
Did this 2 years back. One sick routine. Sicker will be squat alternate days and dead lift alternate.
You know what....I'm gonna try it. Thank you.
Found my new workout routine! Now all I need is the gym to open back up or buy a rack. Air squats and push ups it is!
squatting is like life...all those weights are responsibilities and stress which you take with you go down and boooom !!!
But you only go down to stand up stringer than you ever did before!
“Taking the path of least resistance in resistance training” 🤯
I started the squat everyday and noticed a difference in about 3 months went from barely squarting ever to being able to squat 315
sure thing pal
without knowing about this program, I leg pressed every day and saw the same results as you.
5x5 or 4x5. Heavy ass weight but don't bust a fuckin nut everytime. Safety comes first my dude.
harman singh Also I wouldn't recommend to squat everyday unless you have a veteran of a spotter to correct you on your form. Leg press worked very efficiently for me. I'm 155lbs and I 2 rep 405 now on squat and I rep 700+ on leg press easy. My genes are above average but not excellent. Been in the game for about 8 months now.
why not squat every day? ive done it every day for a whole year. i went up 220 lbs in my squat i started as a max 200 lbs squatter now a 405 squatter at 163 lbs. ive also added bands which make regular squats super easy after.
I watch this every day for inspiration. I am on week 2 of squat everyday
Thanks guys I did some deadlifts now today squats and some back workout n mix it with abs at the end
great program, today is my 7th day my squat went up, front squat, high squat, low squat all went up all thanks to your motivation. im doing it for 90 days. spartan arooo
It's too late now so I'll start this out in the gym tomorrow!
got 2 weeks already. Increased my proper squat by 35 lbs. and bench by 10lbs. Squat everyday for the win!! My quads alway feel stretch out though.
dude i did this and omg it was fking awesome, gonna start it on saturday again. first time i did it i hadn't worked out for months so i went from barely squatting 135lbs to doing 300lbs for 2-3 reps. sadly i stopped it and months later i stopped working out. i now haven't worked out for about 8 months and gonna run this program again butttt won't stop after the 1 month ;). good luck to you while in it and hope you reach crazy PR's
Omar Flex Thanks I've already gained 40 pounds on my squat, I started at a pathetic 120 lbs, but I'm now at 160, gonna keep at it for a while and then after 30 days I'm gonna give my body some time to recharge.
Never mind boys I tore my left delt... T-thanks Connor.
+Homo Sapian Carnivore Who consumes Homo Sapien ah damn. how?
Underrated video🔥
I was so wrong! I thought I shouldn repeat an exercise two days ina row. I always keep a rest fay. So I actually can squat everyday? This is new to me.
Badá Rock According to "Science" and people who are scared to train hard, squatting everyday is bad for you. If your body can handle this type of training and you are smart about it, squatting everyday will make your legs/glutes grow like crazy
My legs didn't catch up with my upper body in muscle mass. I did squat end of my every workouts and I had a leg day. My legs grow like crazy and my upper body got bigger.
7:02 BUT I GOTTA KNOW WHAT MY BOYS DOIN!!!
Looks about 405
@@pizzawuff1773 lol, thanks.
This is awesome! Now i can skip leg day 7 days a week.
I’m going to try this!
Powerful video.
Day 48 honestly love this program
Most people who've tried the squat every day find they have to dial the intensity back a notch. You're focused and ready, but not overly psyched-up - and your form should be perfect for your "max" set. Loud music and stimulants are counterproductive in a squat every day program - save the super high intensity for your regular splits exercises. Cory in this video is breaking form, and getting super fired-up; he appears to be doing a full-on 100% max during his workouts. It just isn't necessary to break form to make solid gains.
I made solid gains on an every day squat, but I make more squatting less often. I enjoyed it though, cause it's just plain fun. It isn't remotely as hard as some of the guys here on youtube are making out. I was working-up to 93 to 95% of true one-rep max on nearly all of my days, sometimes dropping back to 90%. So right now, I wouldn't go higher than around 605 on a squat every day program cause my 100% max is 640. When I experimented with 97%+ my progress would stop, or slow to a crawl. One of my training partners was getting good gains on only 85 to 90% of his true max each day. Just thought I'd mention it in case it might help somebody else out. I would start the program using lower percentages and work up - it's more enjoyable and lowers the risk of injury.
I also just go with compression sleeves on my singles; I don't wrap - I think it leads to weak knee structure. Wraps also encourage the use of too much weight and poor form. I only used high bar squat, with a comfortable stance that prevents flexion when going deep. Low bar doesn't give me the same muscle stimulus, and I can't see doing them unless you're going to compete in powerlifting. Most people will want to just do high bar.
Loved the attitude!
I also love to train that way but in a commercial gym.. You just get too many states
💎✊🏽🔥🔥🔥let's be honest Body building and weightlifting as a whole builds character self-esteem and mindset💎✊🏽🔥🔥🔥it's a gem in the realm of self cultivation practices
When i started this I could barely hit 135 on front squat and at my peak I ended up hitting a 255 front squat at 146lb , it just keeps your form and keeps you loose everyday so it’s pretty crazy !
So inspiring
Am I Interested in this program? Yes
Will I do the program? Possibly
Is this the best ad I've ever seen? Yes
Am I beginning every sentence with a question? Yes
this is some hardcore shit. i used to bench press everyday and in 3 months I went from 145 to 225
Fantastic video! Can this approach be extended to deadlifts as well?
Best Program ever, Boosting my testosterone is my most favorite thing to do.
So much emotion. This could be called Drama Squatting.
Back again 2023
i cant find this program anywhere. where is the workout plan?
@@NeroDeamonin the disicription box
Incredible
fantastic
Cory tough squats my favorite exercise
starting today squat errday.
I started today
+Abdiwahab fitness What about accessory work? Once we get used to squatting can we add in exercises for hypertrophy or will it affect the squat too much?
+MeliorIlle There's a decent amount of accessory work in the program. But if you want to add more, you should do it on day six and seven when you front squat very lightly.
This program work went 185 to 415 💪🏿💪🏿💪🏿
They made that 5 plate deadlift look like the most epic lift of all time. Great job on the production side of things. lol
That Dude Yeah I squat just below 415 but can do 3 reps at 500lbs deadlift. Even though I'm having a hard time increasing strength on my current Method which is legs 2 days a week. I need more frequency.. going to jump on this right away.
front squat FTW !
I just started I'm on day 2!
I really like the idea of this but i think the intensity here is very motivating but also can be a cause for burnout if someone expects to bring that level of intensity for long periods of time every day.
Haha day one yesterday, day two today..my legs are killing me and my shoulders and chest. Oh well, hit it head on.
Squats, deadlift, weighted muscle up and pull ups..shit like that helps. Back to the basic..none of that super complicated stuff. Squat first..on to the rest.
I was an idiot and skipped legs for my first 6 months of lifting, at least I can admit it and learn from my mistakes, time to squat everyday
to train with this guy would be epic
this is the bulgarian method and its only for the strong of heart ! but ive been on the method for about 4 weeks and i must say i dont think i will ever stop now its just apart of my routine now i dont even get sore and everything about my squat has improved !!
Have your legs significantly increased in size?!
+Alex Courtenay very much so lol
+malcom johnson great job! I have fairly skinny legs I'm only 16 but I've started squating everyday since one week ago - I hope I see results in a months time 🙏🙏🙏