The Primal 20 Rep Squat Fullbody Workout is a late beginner to intermediate style fullbody workout with a unique and challenging squatting approach. On Mondays you will be performing a 5×5 squat protocol, and on Fridays you you will have one all out 20 rep set of squats, and that’s it.

This workout requires 3 training days per week, and will take approximately 50 to 70 minutes per workout, depending on warmup sets and rest between sets. You can train using one of the following structures:

• Option One – Monday, Wednesday and Friday.
• Option Two – Tuesday, Thursday and Saturday.
• Option Three – Wednesday, Friday and Sunday.

No not train more than 3 days per week. The 20 rep squat set should always come on your last workout of the week. It will be followed by two days off, allowing you to recover before returning to the gym for your 5×5 squat day.

The Primal 20 Rep Squat Fullbody Workout

During each training week you will be performing 3 different workouts:

• Workout A. This is your first workout of the week, and will feature a 5×5 squat session.
• Workout B. No squats today, but you will be deadlifting.
• Workout C: Your final working of the week. A brutal 20 rep squat set is on tap.

Workout A consists of the following exercises. Perform them in the order listed.

1. Squats. 5 sets x 5 reps.
2. Bench Press. 5 sets x 5 reps.
3. Pull Ups. 3 sets x max reps.
4. Weighted Sit Ups. 3 sets x 10-25 reps.
5. Barbell Curls. 3 sets x 8-10 reps.

Workout B consists of the following exercises. Perform them in the order listed.

1. Deadlifts. 1 set x 5 reps.
2. Overhead Press. 5 sets x 5 reps.
3. Dips. 3 sets x max reps.
4. Barbell Calf Raise. 3 sets x 10-25 reps.
5. Power Shrugs. 3 sets x 10-15 reps.

Workout C consists of the following exercises. Perform them in the order listed.

1. Squats. 1 set x 20 reps.
2. Close Grip Bench Press. 5 sets x 5 reps.
3. Barbell Rows. 5 sets x 5 reps
4. Planks. 3 sets x 60 seconds.
5. Dumbbell Curl. 3 sets x 8-10 reps.

Workout Notes

For exercises listed as 5 sets x 5 reps, sets are performed as follows:

• Set 1 – 60% x 5 reps
• Set 2 – 80% x 5 reps
• Set 3 – 100% x 5 reps
• Set 4 – 100% x 5 reps
• Set 5 – 100% x 5 reps

“100%” is the working weight used for the last 3 sets. For example, if you are performing bench press and the weight used for the last 3 sets is 200 pounds, your 5 sets will look like:

• Set 1 – 120 pounds x 5 reps
• Set 2 – 160 pounds x 5 reps
• Set 3 – 200 pounds x 5 reps
• Set 4 – 200 pounds x 5 reps
• Set 5 – 200 pounds x 5 reps

For exercises that utilize the 5 x 5 structure, you may need additional warmup sets once the weight starts to get extremely heavy. For example, if you are squatting with 300 pounds, you might need to use the following warmup protocol:

• Added Warmup – Bar x 10-15 reps
• Added Warmup – 135 x 5 reps
• Set 1 – 180 pounds x 5 reps
• Set 2 – 240 pounds x 5 reps
• Set 3 – 300 pounds x 5 reps
• Set 4 – 300 pounds x 5 reps
• Set 5 – 300 pounds x 5 reps

Important Note: Never train to failure on any set. Stop each set when you feel like you may not be able to complete the next rep, or stop a set when you feel your exercise form is becoming sub-par. Performing sloppy reps leads to injury. It’s ok if you can’t make the rep goal/target for each set. Try to get it the next time!

Your goal each workout is “beat” your previous performance on a given exercise by at least one rep. This will not always happen. Expect at least one to two unproductive workouts each month.

For exercises that utilize the 5×5 structure, you can add weight in a number of ways:

• Weekly. If you are an experienced beginning lifter, you can attempt to add 5 pounds each week.
• Bi-Weekly.  Adding 5 pounds every other week is also a great way to approach progression. Over the course of a year you will have the potential to add 120 pounds to a lift.
• Monthly. For intermediate  lifters who will not experienced rapid strength gains, try adding 5-10 pounds per month.

At some point you will be unable to hit 5 reps for the last 3 sets. At this point you will need to make some adjustments. If after a couple weeks you are unable to perform a 5×5 with a given weight, you will need to follow some advanced progressional approaches.

3 sets x 8-10 reps. For these exercises, when you can perform 10 reps on all 3 sets, add weight the next time you perform this exercise. It is wise to add only 5 pounds.

Weighted Sit Ups. Hold a 10, 25 or 45 pound plate on your chest. Perform up to 25 reps per set. If you are able to easily perform 3 sets x 25 reps using 45 pounds, you can start using 50+ pound dumbbells.

Dips. Perform as many dips as possible on each set. If dips become too easy, meaning you can perform 12-20 dips on each set without effort, you may want to consider either adding resistance via a dipping belt.

Calf Raises. These are performed standing while holding a barbell. You may choose to perform calf raises with the balls of your feet upon a 5 or 10 pound plate, but this is not a requirement.When you can perform 20-25 reps for all 3 sets, add weight.

Pull Ups. Make sure you are performing pull ups (palms facing away) and not chin ups. If you can’t perform any pull ups, substitute in dumbbell rows or seated cable rows, and perform 3 sets of 8-10 reps.

Deadlifts. Deadlifts require 2 warmup sets, similar to the 5×5 warmup sets:

• Set 1 – 60% x 5 reps
• Set 2 – 80% x 5 reps
• Set 3 – 100% x 5 reps

20 Rep Squats. It can take some time to adapt to the demands of 20 rep squats. Don’t be too concerned if you are unable to complete 20 reps with a given weight. Continue using 20 reps squats, trying to add reps each week until you can perform 20 total reps. Once you have achieved this mark, trying adding 5 pounds to the bar every week, or every other week.

Here  is a sensible warmup approach for 20 rep squats:

• Set 1 – 60% x 8-10 reps
• Set 2 – 80% x 5 reps
• Set 3 – 100% x 20 reps

Alternative Exercises

This section presents acceptable exercise substitutions.

Overhead Press. Any barbell or dumbbell overhead press variation is acceptable. Possible exercises include standing or seated dumbbell press, Arnold press, military press, or standing or seated behind the neck press.

Bench Press. Incline bench press is a very popular movement in bodybuilding circles. You may utilize incline presses at a slight angle if you prefer. Some of you may not have access to a decent spotter or safety pins. In this case, use of the dumbbell bench press is perfectly acceptable.

Weighted Sit Ups. While weighted sit ups are a very effective choice, you can really use any abdominal exercise that allows progressive resistance such as rope cable crunches.

Curls. Any barbell or dumbbell curling variation may be used.

Calf Raises. You may choose to use a standing or seated calf raise, or calf raises on a leg press machine.

Final Thoughts

Taking a week off from training every 8 to 16 weeks can be beneficial. Instead of scheduling time off from the iron, you may also want to consider allotting yourself a certain number of days off per year, and using these days when you are sick, fatigued, or when the stresses and obligations of life prevent you from training 100%.