Barbell Shrugged

20 Rep Back Squat Program




Heavy Weight + High Reps = New PRs

A 12-week program that grows your ass and core to crush plateaus.

Giant Ass | Powerhouse Core | Tree Trunk Legs


A Roadmap To Strength, Size, and Mental Toughness

  • Feeling frustrated that you know you could be stronger?
  • Have you been stuck in a plateau and nothing seems to help?
  • Are you on the hamster wheel of working hard, but not progressing?
  • Do you program hop or add exercises hoping something will work?


You Need A System Upgrade

People get stuck in strength plateaus because they’re trying to move bigger weights without first upgrading their system to handle it.

Upgrading your whole system is a lot of work. It’s hard work, but it’s simple.

Instead of accepting a plateau. Instead of thinking you’ve hit your strength ceiling. Think of this equation:

Giant Ass + Thick Core = Structural Integrity for STRONG

Your ass and core balance each other out and work together to create structural integrity. If you’re going to break through a plateau, you’ve got to put in some dedicated time to developing your ass and core.

To do that, you’ll need significant time under tension. This program puts a heavy barbell on your back and it will take you around 3 minutes to complete your 20 reps. Especially as the weight gets heavier each week.

You will gain muscle. You will gain strength. You will create a stronger mind. Not only will the 20 Rep Back Squat Program upgrade you physically, it will show you what you are capable of like nothing else in the gym. It is a line in the sand that shows your commitment to strength.


Start Your Upgrade Today

  1. Click the Add To Cart button – add a bunch of groceries to your cart too. You’ll need a lot of food to recover from the training.
  2. Commit for 12 weeks – This program focuses on the 20 rep back squat, but it’s full body. Clear your training calendar.
  3. Test your mettle – When you complete this cycle, you’ll know what you’re made of.


What’s Included?

This is a full 12 week program designed for 4 training days each week. Outside of taking walks and doing active recovery, you’ll need no other training.

Once a week you’ll practice 20 rep squats at increasing weights. You’ll also hit every part of your body with power cleans, deadlifts, bench press, pull ups, press, dips, rows, and more.

Oh, and don’t forget to eat and sleep…you’re going to need it.

Here’s a sample day of programming from week 5:

A. Back Squat

  1. Build to tough triple (Not 3RM or Max for day. Just a heavy weight to prime the body)
  2. 1 x 20 @ 10 pounds more than Week 4, Day 1

B. Breathing Pullovers

  1. 1 x 20

C. 4 Rounds Alternating Exercises

  1. Reverse Lunge x 8/ side
  2. Hip Thrusts x 10 (135/95)

D. 4 Sets Alternate Exercises – 1 Min rest between Exercises

  1. Dumbbell Incline Press x 8
  2. Pull Ups x 10
  3. Hollow Rocks x 12


Money Back Guarantee

You’ve got 30 days to get your money back, no questions asked. 30 days isn’t enough to complete the entire training cycle, but it’s more than enough to see if you have what it takes.

If you’re ready for a challenge, we’ve removed all the financial risk for you.

Success Requires Focus. Focus Is The Only Thing That Will Get You Through 20 Reps.




View this post on Instagram


I’ve been talking about this 20 rep squat program in a lot of my stories, and wanted to give some more info and update on progress so far. I followed a similar ‘program’ during a college football offseason, which pretty much just meant I randomly did high rep squats to get myself back into squatting shape. I saw @andersvarner post on a 20 rep squat program (which was actually a real program this time) and got fired up to try it. I was in between cycles and had been wanting to beef my squat back up, so I decided to jump right in. I optimistically thought I would start at 225, and quickly realized I probably couldn’t do 10 reps there on day 1. I throttled back to 205 week 1, and grinded out my first 20 rep session. I set a realistic goal of 255, with my stretch goal being to get up to 275 over a 12 week period. With some help from Anders on the programming side of things, I’ve been able to add 10 lbs on each week. Only 7 weeks in, here was 275 from this morning. None of these are by any means easy, but it’s sure feeling stronger week to week. I didn’t expect to climb this quickly, but good news/bad news is that 300 is now in sight and it’s time to keep pushing forward. I might need a count check on this set, there might be an extra rep or two in there from losing count. Always one more rep, never one fewer. It doesn’t get much simpler than squat, breath, breath breath, squat. But simple doesn’t mean easy. Just gotta keep putting the work in and keep grinding through it physically and mentally. Thanks for the help @andersvarner @shruggedcollective – 300 here I come 💪🏼 . . . . . #squats #squatlife #squatgoals #squatting #squatday #squatbooty #squateveryday #squatgoals #overheadsquat #frontsquat #backsquat #backsquats #liftheavy #barbellsquats #barbell #barbellworkout #barbells #barbellbrigade #legday #legworkout #quads #glutes #gluteworkout #strengthtraining #squat #deadlift #bodybuilding #powerlifting #functionalbodybuilding #functionalfitness

A post shared by Dr. Dave Paczkowski, PT (@iostrengthperformance) on

If you have any questions please email

Train smart,

Doug and Anders


There are no reviews yet.

Be the first to review “20 Rep Back Squat Program”

Your email address will not be published. Required fields are marked *

Your Cart