Home » Bodybuilding » Pack on Serious Muscle with the “Squat & Milk” Program

Pack on Serious Muscle with the “Squat & Milk” Program

In the article I’ll tell you about why it is important to Pack on Serious Muscle with the “Squat & Milk” Program. Are you looking for a guaranteed way to pack on significant muscle? And in 3 month’s time? If so, keep reading because I will tell you how to do it.

The program you will be using is called the “Squat & Milk” Program.
It was popularized by some of the biggest and strongest men in the 1960′s and 1970′s.
It’s perfection comes in its simplicity and effectiveness.
It works, every time.

Pack on Serious Muscle with the “Squat & Milk” Program


How do I know this?

Because I have implemented it with my own training and with that of my personal training clients who want to get really big, really fast.
It’s important to note that although I said the program is simple, I did not say the program is easy.
This might be the hardest program you have ever tried.

So, let’s get to it.

You will perform this 3 days a week on non-consecutive days for the next 3 months.
So, you can perform this workout on Monday, Wednesday, and Friday for example.
Tuesday, Thursday, Saturday, and Sunday would be all off-days.
You would do nothing but rest on these off-days because you will need it, trust me.

The “Squat & Milk” Program

Barbell Squats: 3 sets of 20 reps
Pull Ups: 3 sets to failure
Dips: 3 sets to failure
1 Gallon of Milk

Important Notes

You can either perform these exercises as straight sets or in a circuit fashion.
What I mean is that you can perform a set of Barbell Squats, rest, perform a second set of Barbell Squats, rest and then perform a third set of Barbell Squats.
Then move on to Pull Ups.


You can perform a set of Barbell Squats, rest, and perform a set of Pull Ups, rest, and perform a set of Dips.
It comes down to personal preference.
Now with the Barbell Squats, you want to select a weight that you can perform 10 reps with.
Once you perform the 10th rep of a set of Barbell Squats you still have to perform reps 11-20 without taking the bar off your back!

After rep 11 you take a deep breath and perform rep 12.
After rep 12 you take a deep breath and perform rep 13.
And so on.

You will be exhausted after your very first set of Barbell Squats, but you still have 2 more sets plus 3 sets of Pull Ups and 3 sets of Dips.
Every workout you want to add 5 pounds onto your squat.
That means you would put a 2.5 pound plate on each side.
This might not seem like a lot, but after 3 months we are talking about a lot.

For example, lets say that your very first workout you use 135 pounds as your 20 rep squat weight.
Adding 10 pounds a to your Squat every 4th workout.
This will add up to 90 pounds over the 3 month period!

There are roughly 36 total workouts (3 workouts per week x 4 weeks a month x 3 months = 36).
If, for every 4th workout you add 10 pounds, that totals roughly 90 pounds added to your squat at the end of 36 workouts.
You can see how although its simple on paper, it’s extremely difficult.
You will perform this workout 3 days a week on non-consecutive days for 3 months.
Take 2 full weeks off after this 3 month period to fully recover.

Don’t be surprised that, if during this 2 week rest period, you add the most muscle due to a phenomenon known as “supercompensation.”
On every workout day you will drink 1 gallon of milk.

Why milk?

Milk contains protein and calories. Both components aid in muscle growth. A gallon a day of milk will seem like a lot. And it is.
I drink 2 glasses of milk with every meal and after my workout. This adds up to close to a gallon. Don’t be fooled by this programs simplicity.
It works. Every time.
Give it a shot and let me know how much muscle you put on.

Leave a Comment