The 20-Rep Squat Routine: Brutal, Effective, and Time-Tested

Do you want bigger quads and stronger calves? How about building muscle and strength all over? Are you familiar with the 20-rep squat routine? Nothing can beat this program at building size and strength.

The 20-rep squat routine was created by John McCallum in 1968. It’s one of the oldest and most effective workouts to make massive gains all over – especially in your lower body. Many bodybuilders claim that routines built around this program are among the all-time best for hardgainers. Let’s find out how it works and why it’s so great.

To say that this routine is very hard will be an understatement. It’s brutally hard, and if you haven’t tried it you have no idea how hard working out can really be. The routine dates back to the 1940s – decades before the internet, before protein powders, before any of that. And it still works better than most program invented since.

How Does the 20-Rep Squat Routine Work?

Touted as the hardest and most brutal leg workout available, the 20-rep squat routine has been around for over four decades.

The concept: load the bar with a weight you can lift for 12 reps to failure, then do 20 reps with it. When done the right way, this bodybuilding routine can help you make quick gains and build huge legs, back and expand chest size.

For most people, doing the first few reps is quite easy. After completing your 12th rep, you should feel exhausted. Take a few deep breaths while the bar is still on your back – and then do another rep. And another. And another until you reach 20.

As you progress through the reps you will need to take more breaths in between. During reps 17–20 you may need to take 5 or more big breaths in between each rep. This is the breathing squat technique – and it’s why this routine is also called “breathing squats.” The rest-pause between reps is not cheating. It’s the method.

The key is to add more weight every time you do it. Back in the days when this routine was popular, gains of 15 pounds of bodyweight and three inches around the chest were not unusual. John McCallum, the guy who came up with this program, was inspired by Olympic weightlifting head coach Mark Berry.

Nowadays, there are several variations – front squat-back squat combos, rest-pause sets, countdowns. None is as effective as the original program.

The only downside is that form can get ugly since you’re using maximum weight for 20 full reps. This can lead to injuries if you don’t give yourself the time you need to adapt. Start lighter than you think you need to. You can always add weight next session.

What Makes the 20-Rep Squat Workout Effective?

Squats are called the king of exercises for a reason. Performed in breathing style, squats will do a lot to stimulate not only leg growth but also overall growth. That’s because they are known to trigger the production of IGF-1, growth hormone and testosterone, which in turn cause overall growth. It’s been said that they can increase upper-body size by 10–15%.

For best results, increase your load by at least five pounds each week or two. When performing this routine, you cannot take breaks or put the bar down between reps – only breathing rests with the bar on your back.

The Workouts

This was the original routine, done 1–3 times a week:

Press behind neck – 3 x 12
Squat – 1 x 20 supersetted with Pullover – 1 x 20
Bench press – 3 x 12
Rowing – 3 x 15
Stiff-legged deadlift – 1 x 15
Pullover – 1 x 20

For a bit of variety, here are two modern variations:

Workout 1

Squat – 1 x 20 (as many warm-up sets as needed)
Dumbbell pullover – 1 x 20
Bench press – 2 x 8–10
Bent-over barbell rows – 2 x 8–10
Military press – 2 x 6–8
Barbell curls – 1 x 15
Crunches – 2 x 20

Workout 2

Squat – 1 x 20 (as many warm-up sets as needed)
Dumbbell pullover – 1 x 20
Dips – 2 sets to failure
Chins – 2 sets to failure
Dumbbell shoulder press – 2 x 8
Triceps extensions – 2 x 6–8
Leg raises – 2 x 12

Simplified Version

Another way is to incorporate the 20-rep squat into your own routine. Drop the other leg exercises you normally do on leg day and replace them with the 20-rep squat. Then follow with:

Dumbbell pullover – 2 x 10–12
Dips or bench press – 2 x 10–12
Pull-ups or chin-ups – 2 x 10–12
Abs – 3 x 15

How Often to Train

The traditional routine was done 3 days a week. With this kind of intensity, however, it’s enough to squat 20 reps just once a week at full intensity. The other two workouts can be done at lower intensity. If you need more time to recover, do it twice a week.

Depending on your fitness level and experience, you may or may not be able to recover quickly enough for 3 sessions. Listen to your body. The program should feel hard – not destructive. Related: 5 Signs You’re Overtraining

Nutrition for the 20-Rep Squat Program

Many fitness experts claim that a large increase in protein intake is needed for maximum growth on this program. Eat like a beast – at least 1–1.3 grams of protein per pound of bodyweight. Add more lean meats, eggs and milk to your diet. Related: Whole Eggs Beat Egg Whites for Muscle Building by 42%, Study Finds.

John McCallum recommends those who perform this routine drink a gallon of milk a day. This won’t work for those who are lactose intolerant or following low-carb diets – but it’s a good idea for anyone who’s bulking up.

Take glutamine and creatine for faster recovery between sessions.

The Bottom Line

In the past, the 20-rep squat routine was considered the holy grail of hypertrophy workouts. According to John McCallum: high rep squats plus milk plus rest and lots of food equals growth. Despite its simplicity, it makes you mentally tough and forces your entire body to grow.

It’s a pretty short routine. Your body will be shocked. Next time you go to the gym, try it. The results will exceed your expectations.

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• German Volume Training: The 10 Sets Method
• 5×5 Workout Routine: Build Strength and Mass