Alright, squat enthusiasts, let’s break down Cory Gregory’s Squat Everyday Program—the workout plan that dares you to squat every single day. Yes, every day. Brush your teeth, grab your gym shoes, and dive into a world of front and back squats like it’s a lifestyle, not just a routine. But is it worth the commitment? Let’s dig into the details.
What is Cory Gregory's Squat Everyday Program?
The program is exactly what it sounds like, which is a ridiculous amount of squats completed daily and as a part of all of your other workouts. Some days you do front squats, some days you do barbell squats. That's it.
If you want to know the exact structure including the sets and reps, we encourage you to visit Cory Gregory's website and youtube page. We are not going to include it here to avoid pissing Mr. Gregory off.
If you're over 40, pay special attention. Here are our thoughts on this grueling program.
Cory Gregory's "Squat Everyday 3.0" program is structured to include daily squatting with additional exercises targeting different muscle groups. Here's a sample of what the weekly workout plan looks like.
Monday: Squat and Chest
- Warm-Up: 3 minutes bike, 100-200 feet walking lunges
- Squat Variation: Front Squat Pause Single (no belt, with bands)
-
Chest/Back Superset:
- Flat Bench Heavy Singles (with bands)
- T-Bar/Seated/Bent-over Rows (20 reps)
- Arms: Tricep and Bicep movements (3-5 sets of 20 reps)
- Conditioning: 400m walking lunges or 15-20 minutes in the gym
Tuesday: Squat and Back
- Warm-Up: 3 minutes bike, 100-200 feet walking lunges
- Squat Variation: Back Squat Pause Single (no belt, with bands)
- Deadlift: Heavy single (Conventional or Sumo, with mini bands)
-
Supersets:
- Incline DB Press (30 total reps) + Row Variation (15-20 reps)
- Flat DB Press (30 total reps) + Row Variation (15-20 reps)
- Core: 10 GHD Hamstring Curls + 10-15 Toes to Bar
- Conditioning: 400m walking lunges or 15-20 minutes in the gym
Wednesday: Squat and Arms
- Warm-Up: 3 minutes bike, 100-200 feet walking lunges
- Squat Variation: Front Squat Pause Single (with belt, with bands)
- Push Press: 3-3-1-1-1 (alternate front/back rack weekly)
- Tri-Set: Arnold Press, Shrugs, Rear Delt Fly (4 sets of 12-15 reps)
- Core: 10 GHD Hamstring Curls + 10-15 Toes to Bar
Thursday: Squat and Chest/Back
- Warm-Up: 3 minutes bike, 100-200 feet walking lunges
- Squat Variation: Back Squat Pause Single (with belt, with bands)
-
Chest/Back Superset:
- Flat Bench Heavy Singles (with bands)
- T-Bar/Seated/Dumbbell Rows (15-20 reps)
- Arms: Tricep and Bicep movements (3-5 sets of 20 reps)
- Conditioning: 400m walking lunges or 15-20 minutes in the gym
Friday: Meet Day
- Warm-Up: 3 minutes bike, 100-200 feet walking lunges
- Squat Variation: Low Bar Squat (belt and wraps for last 3 sets, with bands)
- Deadlift: Heavy single (Conventional or Sumo, with monster mini bands)
-
Supersets:
- Incline Barbell Press (30 total reps) + Row Variation (15-20 reps)
- Flat Barbell Press (30 total reps) + Row Variation (15-20 reps)
- Shoulders: 100 Lateral Raises + 100 Rear Delt Fly
- Conditioning: 400m walking lunges or 15-20 minutes in the gym
Saturday: Squat
- Warm-Up: 3 minutes bike, 100-200 feet walking lunges
- Squat Variation: Front Squat (no belt, 6x2 at 70% of belted max)
- Core Superset: 10-15 GHD Hamstring Curls + 10-15 Toes to Bar
Sunday: Squat
- Warm-Up: 3 minutes bike, 100-200 feet walking lunges
- Squat Variation: Back Squat (no belt, 6x2 at 70% of belted max)
- Core Superset: 10-15 GHD Hamstring Curls + 10-15 Toes to Bar
This program emphasizes heavy squats daily, with variations and accessory work to target different muscle groups. Rest periods are minimal, focusing on efficiency
Why Cory Gregory’s Squat Everyday Program Stands Out
1. Strength Gains
If you’re serious about building strength, this program delivers. By squatting daily with at least 50% of your one-rep max, your numbers will skyrocket. Lifters have reported adding up to 70 pounds to their front squat in just a few months. Cory Gregory’s Squat Everyday Program is proof that consistent practice breeds serious results.
2. Mental Toughness
Squatting daily isn’t just a physical grind—it’s a mental challenge. Cory’s program forces you to show up even on the tough days. Over time, you’ll develop unshakable discipline and the confidence to tackle any workout—or life challenge.
3. Squat Technique Mastery
Repetition is the secret to perfecting your squat. This program sharpens your form through daily practice, helping you refine every phase of the lift, from setup to execution. By the end, you might just become the squat expert in your gym.
The Challenges of Cory Gregory’s Squat Everyday Program
1. Risk of Overuse Injuries
Squatting daily can put serious strain on your body. Without proper recovery and careful attention to form, injuries like joint pain or muscle strain can creep in. This program demands a solid understanding of your limits and perfecting your nutrition.
2. Lifestyle Adjustments
Say goodbye to late-night plans and poor sleep. To thrive on Cory Gregory’s Squat Everyday Program, recovery becomes your top priority. That means plenty of water, sleep, stretching, and foam rolling.
3. Increased Expenses
Daily squats burn calories fast, meaning you’ll need to eat more to fuel your workouts. Plus, with muscle growth, you might find yourself shopping for new jeans to fit those growing quads.
4. Lack of Coaching
Without a coach, navigating this program can be tricky. There’s no built-in guidance, so if you’re unsure about form or programming, you could risk injury. Consider working with a professional or experienced training partner to stay safe.
Is Cory Gregory’s Squat Everyday Program Right for You?
Cory Gregory’s Squat Everyday Program is not for the faint of heart. It’s an intense commitment that will challenge your body, mind, and lifestyle. But for those who love squats and are ready to sacrifice for strength, it’s a game-changer. With proper recovery, focus, and determination, this program can help you unlock new levels of power, technique, and grit.
That said, it’s not for everyone. This type of program is designed for powerlifters, power athletes, and those that need ungodly leg strength. The weekend warrior does not need off the charts leg strength, especially given the potential risks of following this program.
That is not to say periodically doing bodyweight squats everyday will not provide some benefit for you, it is just insane for most average joes to think they will survive this program without blown knees or back pain. Also, if you’re not ready to prioritize recovery or lack the experience to manage high-frequency training safely, this program might do more harm than good.
For those bold enough to give it a shot, just remember: squat responsibly, listen to your body, and invest in recovery tools like foam rollers, KT tape, and maybe a stronger health insurance plan. If you are over 40, please have a good reason before taking on what could be seen as a midlife crisis experiment.
The Bottom Line: Cory Gregory’s Squat Everyday Program is a high-risk, high-reward challenge that delivers incredible strength gains for those willing to commit. Just be prepared for sore muscles, lifestyle changes, and a whole new appreciation for the squat rack.
If you’re ready to take the plunge, this program might just transform your squats—and your mindset—forever.
