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THE FRONT SQUAT PROGRAM (5-DAY)

THE FRONT SQUAT PROGRAM (5-DAY)

10-WEEK, 5-DAY SQUAT-FOCUSED OLYMPIC WEIGHTLIFTING PROGRAM

$49.00 USD
$59.00 USD $49.00 USD
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Get Strong, Set PR's.

This 10-week front squat focused program is designed to help you PR your front squat, without sacrificing your olympic lifts. 

  • 5-Days/wk workouts
  • 3 Squat sessions/wk
  • Three 3-week training blocks
  • One taper and re-test week
  • Olympic lifts, strength, & accessories
  • Exercise notes & demo videos
  • Progress tracking via TrainHeroic App
  • Discord community for video review

How it works...

  1. Purchase the program
  2. Get email w/TrainHeroic access code
  3. Start training within 5 minutes
  4. Start seeing results in 2 weeks
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G
Garrett Clark

This is my second program with Big Bend Strength. I just completed the 3 day a week Front Squat program.
This program put 30 pounds on my Front Squat, from 245 to 275.
Look no further for great quality Oly lifting programs then here. They are well priced, high quality and you will get results

S
Sam H.

Loved the program! Well structured. Had both RPE and % recommendations which I appreciated.

Definitely a plan I'll go back to when I want to increase my strength reserve.

S
Sam Harris

I've really enjoyed it.

Well structured, and the option to use percentage based or RPE was incredibly helpful.

I've pretty much exclusively used GS plans before this, and they don't really give any RPE direction, so it's really easy to overtrain. So I really appreciated the extra guidance on this.

Thanks dude! I'm glad you said that about the RPE vs. %, it's one of the things we weren't sure about including or not, but because of your review + a couple other dm's, we actually went into all our other programs to include both RPE and %'s for a little more program flexibility. Thanks for helping shape the way we run things!

👇SAMPLE WEEK👇

Session 1

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Clean + Push Press
  4. Tempo Clean + Pause Jerk
  5. Clean and Jerk

Olympic Lifts

Clean and Jerk
4 sets of 2+2 @70-75%

Strength

Front Squat
5 sets of 10 @55%

Accessories

Walking Lunge
3 sets of 8/leg @RPE 7 weight
Back Extension
3 sets of @RPE 7 amount of reps
Weighted Plank Hold
3 sets of :30 Sec @RPE 7 weight

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Power Snatch
  4. Tempo Power Snatch
  5. Power Snatch

Olympic Lifts

Power Snatch
4 sets of 3 @65%

Strength

Bench Press
4 sets of 8 @65%

Accessories

1-Arm Dumbbell Row
4 sets of 10 @RPE 7 weight
Dip
3 sets @RPE 7 amount of reps
Hanging Leg Raise
3 sets @RPE 7 amount of reps

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Clean + Push Press
  4. Tempo Clean + Pause Jerk
  5. Clean and Jerk

Olympic Lifts

Pause @ Knee Power Clean + Push Press + Pause Jerk
4 sets of 1+2+1 @60%

Strength

Clean Pull
4 sets of 3 @5-10kg heavier than today's clean and jerk complex
3 Sec Pause Back Squat
4 sets of 5 @65%

Accessories

Pull-Up
3 sets @RPE 7 aount of reps
Paloff Press w/ Rotation
3 sets @RPE 7 amount of reps

Session 4

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

No-Hook No-Feet Snatch
5 sets of 3 @60%

Strength

Push Press
4 sets of 4 @70%
Strict Press
4 sets of 8 @65%

Accessories

Chin-Up
3 sets @RPE 7 amount of reps
Reverse Hyperextension
3 sets @RPE 7 amount of reps

Session 5

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

Snatch
5 sets of 3 @70%

Strength

Snatch Pull
4 sets of 3 @5-10kg heavier than today's snatches
Front Squat
1 set of 3 @RPE 7 / 79%, 4x5 @70%

Accessories

Bulgarian Split Squat
3 sets of 10/side @RPE 7 weight
Dumbbell Side Bend
3 sets of 10/side @RPE 7 weight

FREQUENTLY ASKED QUESTIONS

What equipment do I need?

You'll need a barbell and bumper plates, squat rack, bench, and assorted dumbbells. A GHD and resistance band are recommended but not required.

Is this program for beginners?

This program is designed for those who are competent in the olympic lifts. If you have a basic understanding, you'll do just fine!

However, if you are new to the olympic lifts, then I recommend starting with WL101, my Free 6-Week Beginner Program here!

Does this include coaching?

This program doesn't include coaching, but you will be sent a link to join our discord community to post videos for form review!

If you're looking for 1-1 Coaching, apply here!

How long do the workouts take?

Each workout is designed to take 60-90 minutes.