Bodyweight Squat
Start
PeakMuscles worked
Equipment
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Programming notes
Bodyweight Squat is driven by the quads, with glutes assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · One Punch Man
The Saitama Workout
100 / 100 / 100 / 10 km, every day. Audited by the recovery engine.
Fiction-inspired · Naruto
The Rock Lee Workout
500 kicks or 500 push-ups. Saitama-adjacent, but with legs and a rest day.
Standards
Murph Prep
The eight-week build to 100 pull-ups, 200 push-ups, 300 squats and two miles.
Progression
Road to Calisthenics
Zero to a strict pull-up, three sessions a week, no gym.
Progression
Road to 100 Push-ups
20 to 100 in a session without wrecking your shoulders.
Archetype
The Hotel Circuit
Three 25-minute circuits. A floor and maybe a chair.