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Required cookies technologies some of the technologies we use are necessary for critical functions like security and site integrity account authentication security and privacy preferences internal site usage and maintenance data and to make the site work correctly for browsing and transactions. Barbell squat sets 4 reps 30 30 20 20 drive your hips back and squat down until your thighs are parallel to the floor pause and return to the start 2a barbell romanian deadlift sets 2 . Do not attempt a 20 rep squat program without a power rack or safety pins being stuck under a heavy barbell in the bottom of a squat with no place to go while you are gasping for air is not a good scenario the training program lets jump right into it the heart and soul of this program is the barbell squat done for 20 reps. The idea is to warm up to a weight you could squat for a tough set of 8 12 reps then squat it for 20 reps instead some people say to simply take a few breaths if you need to but dont rerack. Thats 3 sets with the same weight shooting for about 50 total reps over those three sets a proper weight selection should have you hitting around 18 to 22 reps on the first set once youre able to get a total of 50 reps over 3 sets add weight an example for a strong lifter might look like this 225 x 22 225 x 13 225 x 8 total reps 43