Old-School Gains: The 20-Rep Squat Program for Leg Strength That Stands the Test of Time

The old-school 20-rep squat program is one of the most brutal training programs you will ever encounter, period. It involves doing 20 reps of barbell back squats every alternate day, along with other exercises to maximize hypertrophy, strength gains, and mental resilience.

The 20-rep squat program originated in the 1930s and has since been used as a viable protocol to maximize strength gains. Unlike most other training programs, this challenge prioritizes nutrition and caters to individuals trying to bulk up.

Old-school lifters following this regime usually adopted a GOMAD (a gallon of milk a day) diet to ensure ample nutrient supply for optimal recovery and gains. This combination was so effective that some lifters dubbed it the ‘Squat and Milk’ program.

Tom Platz routinely performed 20 squats in his lower body routine, which helped him build one of the best pairs of legs in the sport and earned him the moniker ‘The Quadfather.’ That’s not it; Platz squatted 525 pounds for 23 reps.

The 20-rep squat program is making a comeback, with many popular strength coaches vouching for its effectiveness on social media.

The 20-Rep Squat Program — Explained

This training program is a marvel of reverse engineering. It is so basic that it is genius.

As explained above, this routine involves doing one set of 20 squats three times a week for six weeks. You must do them on alternate days to allow your body ample time to rest and recover.

In this squat program, you must add five pounds to the bar in each subsequent workout.

To determine your starting weight, use this 1RM (one-rep max) calculator to find out your five-rep max. Then, you must subtract five pounds from each of the 18 sessions (6 x 3) to arrive at the weights you’ll use in the first workout.

For instance, if your 5RM is 315 pounds, your starting weight will be 225 pounds (315 – (5 X 18) = 225).

As you can probably tell, the objective of this training program is to get you to squat your barbell back squat 5RM for a monster 20 reps.

“Trust me, if you do an honest 20 rep program, at some point, God will talk to you. On the last day of the program, he asked if he could work in.” — Mark Rippetoe, creator of the Starting Strength: Basic Barbell Training program.

The Classic 20-Rep Squat Routine

Here is the standard 20-rep squat routine that you can try:

Exercise	Sets	Reps
Back Squat	1	20
Pullover	1	15-20
Romanian Deadlift	2	10-12
Standing Dumbbell Shoulder Press	3	10-12
Reverse-Grip Pulldown	3	10-12

This workout regime starts with 20 reps of barbell back squats. Since you’ll likely be fatigued after this, it is followed by one set of 15 to 20 dumbbell pullovers. The work demands will increase as your heart rate starts to return to normal.

The original 20-rep squat routine is a full-body workout. It opens with a lower body exercise and then transitions to chest-focused pullovers, RDLs for the entire posterior chain, dumbbell presses to load the shoulders, and reverse-grip lat pulldowns to bias the lats and biceps.

Breathing Squats

Squatting your 5RM for 20 reps in six weeks is no joke. You can’t expect yourself to unrack the bar and punch out the recommended reps in one go. It demands maximum focus, dedication, and commitment.

The 20-rep squat program involves deliberate, deep breathing with each rep. So, you will unrack the bar, take a few deep breaths, lower into the ‘hole,’ power out, take a few deep breaths, and repeat it for 19 more reps.

How many breaths per rep, you ask? As many as you need.

Remember, when you have your 5RM weight on your back, it is no longer just a lower-body exercise. The weights will be crushing into your upper body. Pausing and taking a few deep breaths will help you reset after each rep. This is also the reason many old-timers called them “breathing squats.”

Proper Squat Form For The 20-Rep Squats

While we are on this subject, here is how to perform barbell back squats for the best results and prevent injuries:

1. With the barbell racked in a squat rack, set it in the high bar position on your back. This will target the quads and glutes.
2. Alternatively, you can position it in the low bar position to bias the glutes and hamstrings.
3. Unrack the bar and walk back. Assume a hip-width stand with your toes pointing out slightly.
4. Take a few deep breaths in the fully locked-out position.
5. Slowly flex your knees, hips, and ankles to lower toward the floor as far as your mobility allows.
6. Pause in the bottom position for a second before returning to the starting position.
7. Take a few deep breaths and repeat for 19 more reps.

Read more on breathing squats here.

Variations of the 20-Rep Squat Program

You don’t have to follow the OG 20-rep squat regime if it doesn’t align with your objectives. Feel free to program it as per your current fitness levels and goals. You can scale the workout down or increase the overall volume to achieve the desired stimulus. There are no wrong answers here.

Sample Pull-Day 20-Rep Squat Program

While the original 20-rep squat workout is a full-body workout, here is a sample workout for an intermediate lifter following the push, pull, and legs (PPL) routine.

Exercise	Sets	Reps
Back Squat	1	20
Pull-Ups	3	8-12
T-Bar Row	3	8-12
Machine Preacher Curl	3	8-12
Bayesian Curl	3	8-12

Progression and Periodization For the 20-Rep Squat Program

One of the best things about this training program is that it takes the guesswork out of the equation. The progression is built-in for the entire six weeks. To recap, you’ll be adding five pounds to the bar so that you perform 20 reps with your 5RM in the final week.

That said, here are a few ways you can tweak the program to make the progression smoother:

• Increase the resistance by 1-4 pounds in the final workout of the week if a weight feels too comfortable during the first or second workout.
• Use a spotter every time you move up the rung to ensure safety. It will also give you a psychological edge.
• Avoid rushing through the reps. Take as long as you need to rest before initiating the next one.

The 20-rep squat program is best suited for intermediate and advanced lifters who have mastered the correct squatting form. However, this program comes with an expiration date. You cannot expect yourself to increase the poundage by five pounds every week indefinitely.

After completing this program once, take at least eight to 12 weeks to allow your muscles ample time to rest and recover. Folks who decide to do this program one more time should be extra diligent with how their body responds. You must learn to listen to your body to minimize the possibility of injury.

Benefits of the 20-Rep Squat Program

Employing this training protocol has the following advantages:

Strength and Conditioning 

Squats are a full-body exercise. Furthermore, performing 20 reps with your 5RM also engages the upper body. Progressively increasing the weight in each workout will help boost your overall strength.

Every lifter would agree that squats can spike your heart rate and increase your oxygen consumption (VO2 max). In fact, a study published in the Scientific Reports journal concluded that oxygen demands during squatting are so substantial that one could consider them a cardio exercise (1). Six weeks of 20-rep squatting will improve your work capacity and muscle and strength conditioning.

Hypertrophy

Research suggests that anywhere between five to 30 reps per set is the sweet spot for hypertrophy (2). Pushing heavy weights for 20 reps thrice a week will put you on the fast track to lower body muscle gains.

Mental Fortitude and Discipline

Twenty squat reps with heavy weights is as much a mental challenge as it is physical. You will need solid grit and discipline to complete the set once lactic acid starts building up in your muscles. The longer the time under tension, the greater the pain.

Hormonal Response and Fat Loss

Squats can increase hormone production, including testosterone and growth hormone, leading to optimal strength and muscle gains. It can also boost fat loss progress and stimulate tissue regeneration for quick recovery. (3)

Safety and Precautions For Implementing the 20-Rep Squat Program

This is how to safely implement this challenging program into your existing training routine:

Warm-Up

You must perform the 20 squat reps at the beginning of a workout. However, avoid jumping into the 20 reps as soon as you enter the gym. Use five to 10 minutes to perform dynamic stretching exercises to warm up. Then, slowly build your way up to the working weight before starting the 20 reps.

Also, spend an additional five to 10 minutes post-workout stretching to flush the metabolites out of your working muscles and boost recovery.

Use Lifting Accessories and Gear

Most lifters overlook lifting accessories like weightlifting belts, knee sleeves, wrist wraps, squat wedges, and weightlifting shoes. However, they can completely transform your lifting experience and help maximize your performance and results.

I highly recommend you squat inside a power rack with safety pins set at an appropriate height. Plus, a spotter can help you power through the sticking points so you can complete all the reps without racking the weights.

Focus on Recovery

Squatting heavy thrice weekly can take a toll on your body. You must prioritize recovery to maximize performance while limiting injury risk. Lifters dealing with chronic soreness should lower the training frequency to twice a week until the body adapts to the new demands.

Also, eat a balanced, nutrient-dense diet to ensure your muscles have all the building materials they need for quick recovery. Use this TDEE calculator to determine your daily calorie and macronutrient needs.

Seek Professional Help

Hire an experienced trainer if you are unsure about programming this squat program into your routine. This will shorten the learning curve and help you get the best bang for your buck.

Discontinue the workout if you feel a sharp pain at any point during the session. Consult your healthcare provider if the pain or discomfort doesn’t subside within a few days.

Conclusion

The 20-rep squat program is an absolute game-changer, and I highly recommend it to folks trying to build up their legs and improve their overall physique symmetry and aesthetics. However, you must be diligent and adapt the training protocol to your unique needs to maximize the result and limit injury risk.

If you have any questions about the 20-rep squat program or need help implementing it into your routine, post them in the comments below, and I’ll be happy to help!

Next read: 6 Most Common Squat Mistakes and How to Fix Them

References:

1. Hong S, Oh M, Oh CG, et al. Cardiorespiratory and aerobic demands of squat exercise. Sci Rep. 2024;14(1):18383. Published 2024 Aug 8. doi:10.1038/s41598-024-68187-z
2. Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of strength and conditioning research, 29(10), 2954–2963. https://doi.org/10.1519/JSC.0000000000000958
3. Wilk, M., Petr, M., Krzysztofik, M., Zajac, A., & Stastny, P. (2018). Endocrine response to high-intensity barbell squats performed with constant movement tempo and variable training volume. Neuro endocrinology letters, 39(4), 342–348.

---