The Squat Holiday is a short, high-frequency training program that calls for 18 squat workouts in 6 days. Thats 3 workouts per day for almost a week. The body will react to this shorterm overreaching with potentiated growth on the base of hard workouts, proper sleep and plenty of good food during the 6 days and in the week after to facilitate the super compensation.
The Squat has become more popular over the last years, its still not as popular as the Biceps Curl. Especially in males bigger arms are the goal. Curls are the tool. So for everyone that wants a fun week of training and boost the growth of the arms I have adjusted the Squat Holiday to the logical consequence of the Arm Holiday.
The Arm Holiday consists of 4 different programs which are rotated over the course of 6 days which calls for 2 workouts per day for a total of 12 workouts in 6 days.
The programs are:
Days 1, 3, 5Workout 1 - morning A1 45° DB incline curls, supinated grip, 8×2-4 4010 120s A2 BB Behing the neck press, standing, 8×2-4 4010 120s B 65° DB incline curls, neutral grip, 4×4-6 4010 150s Workout 2 – afternoon A1 DB Curls, seated, supinated grip, 4×6-8 4010 45s A2 EZ Bar Flat Bench Triceps Extensions, pronated, close grip, to the forehead, 4×8-12 4010 45s A3 75° DB Incline Curls, supinated grip, 4×6-8 4010 45s A4 DB Flat Bench Triceps Extensions, neutral grip, 4×8-12 4010 45s
Days 2, 4, 6Workout 1 - morning A1 EZ Bar Scott Curls, pronated, shoulder width grip, 8×2-4 4010 120s A2 BB Flat Bench Press, shoulder width grip, 8×2-4 4010 120s B DB Scott curls, unilateral, supinated grip, 4×4-6 4010 150s Workout 2 – afternoon A1 EZ Bar Curls, standing, pronated grip, 4×4-6 4010 15s A2 SZ Bar Curls, standing, supinated grip, 4×6-8 2010 180s B1 dips, 4×6-8 4010 15s B2 EZ Bar Flat Bench Triceps Extensions, supinated, shoulder width grip, to the forehead, 4×8-12 4010 180s
Note: there should be 4-6h in between Workout 1 and Workout 2. The first workout of the day has to be done before noon. The second workout of the day has to be done before 6pm.
During the 6 days of the Arm Holiday you need to consume plenty of protein to fuel the increase in protein synthesis from the high training volume. In numbers thats about 2g protein per kg bodyweight for a female and 3-4g protein per kg bodyweight for a male. Depending on the individual body fat level you also need to add some good carbohydrates at night such as rice, potato and quinoa. As well as postworkout carbs for males below 10% body fat. And you need to get your full night of sleep which starts with falling asleep between 22 and 23 every night.
All the Best and Bigger Arms with the YPSI Arm Holiday!
Picture: Harder Arms – WBFF Pro Daniel Harder during the Before'n'After Bootcamp Seminar in November 2015.