20-Rep Squat
Also known as: 20 rep squat · super squats · breathing squats · 20-rep · squats and milk
The old-school mass builder — one gut-check set of twenty breathing squats, adding 2.5 kg every single session. Take a weight you could squat for ten, then grind out twenty with deep breaths between reps. A dumbbell pullover and a handful of basic barbell lifts round out the body. Eat big, sleep, and run it about six weeks — nothing packs on size and grit faster.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
20-Rep Squat — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×20 | 4:00 |
| Pullover (Dumbbell) | 1×20 | 1:00 |
| Bench Press (Barbell) | 2×10–12 | 2:30 |
| Pendlay Row (Barbell) | 2×12–15 | 2:30 |
| Overhead Press (Barbell) | 2×10–12 | 2:30 |
| Romanian Deadlift (Barbell) | 1×12–15 | 2:30 |
| Standing Calf Raise | 2×12–20 | 2:30 |
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×20 | 4:00 |
| Pullover (Dumbbell) | 1×20 | 1:00 |
| Bench Press (Barbell) | 2×10–12 | 2:30 |
| Pendlay Row (Barbell) | 2×12–15 | 2:30 |
| Overhead Press (Barbell) | 2×10–12 | 2:30 |
| Romanian Deadlift (Barbell) | 1×12–15 | 2:30 |
| Standing Calf Raise | 2×12–20 | 2:30 |
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×20 | 4:00 |
| Pullover (Dumbbell) | 1×20 | 1:00 |
| Bench Press (Barbell) | 2×10–12 | 2:30 |
| Pendlay Row (Barbell) | 2×12–15 | 2:30 |
| Overhead Press (Barbell) | 2×10–12 | 2:30 |
| Romanian Deadlift (Barbell) | 1×12–15 | 2:30 |
| Standing Calf Raise | 2×12–20 | 2:30 |
Source: The 20-rep breathing-squat method — Hise / Strossen ("Super Squats" lineage), public domain.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run 20-Rep Squat in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
