As such, intensity, volume and frequency are structured for maximum strength and mass gains. Variation will also come from varying squat … The 20-Rep Squat Workout and Program. Squat and pick up the first card, then move to the next card and place the first card on top of the second card. 2. Start with 10 cards and line them up about 3 inches apart. Squat programs generally focus on increasing the one rep max for an athlete's squat. So yes bodyweight squats for mass … General Notes-You’ll squat three times a week for the duration of the eight weeks. Tyson Squat Workout. 3. The 20-Rep Squat Workout is a stand alone, single workout that can be added to your current routine. The opposite is true with weights. Other routines may increase the squat work capacity of the athlete. Squat Programs. You have to realize with bodyweight training for mass you’re sending the body mixed signals. You want to get bigger but the body doesn’t because that will make all the exercises harder to do. The 20-Rep Squat … Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for off-season training. Note: There is a 20-Rep Squat Workout and a 20-Rep Squat Program. Two-thirds of the volume will come from back squats; the other third will come from front squats. After which, you squat … 1.