Squat Program
Fabien Barcelo
Functional Fitness, Functional Training, Strength & ConditioningThis 8-week squat program is designed to help athletes build a stronger, more efficient and technically sound front squat. The structure includes 3 sessions per week, combining smart barbell work, tempo-based accessories, and progressive overload that adapts each week. The result is a powerful and resilient squat without burning out your legs or your nervous system.
The program uses detailed tempo prescriptions and accessory variations to target quad strength, hip stability, and trunk control—all key elements to improve front squat performance and transfer to cleans or thrusters. Whether you’re a CrossFit athlete or just want to push your squat to the next level, this program brings proven structure, clarity, and results.
Warm Up
A
3 Rounds Bike Erg 1 min Leg swings (front/back) 10 reps/leg Copenhagen Plank 20/30s /leg 🎯 Focus: Increase blood circulation, mobilize the hips and activate the trunk.
B
Front Squat
6 x 3 @ 75 %
C1
Back Rack Split Squat
4 x 8
C2
Cyclist Kettlebell Squat
4 x 10
Warm Up
A
3 Rounds Row Erg 1 min Knee to chest stretch 10 reps/leg Dead bug 10 reps/side 🎯 Focus: Prepare the legs, mobilize the hips and activate the trunk.
B
Deadlift
6 x 3 @ 75 %
C1
Front Rack Drop Lunge
4 x 8
C2
Sumo Squat with KB
4 x 10
Warm Up
A
3 Rounds Jumping jacks 30 sec. Dynamic lateral lunges 10 reps/side Bird-dog 10 reps/side 🎯 Focus: Prepare the legs, mobilize the hips and activate the trunk.
B
Back Squat
6 x 6 @ 70 %
C1
Bulgarian Split Squat
4 x 8
C2
Romanian Deadlift (Barbell)
4 x 10
Fabian Barcelo
Certified CrossFit Level 3 coach with over 12 years of experience. My certifications: - CrossFit Pregnant - CourseMaster Course - Nutrition Level 1 which allows me to offer support adapted to all profiles, from beginners to experienced athletes.
Don't let this season pass you by; YOUR peak squat ability Is WAITING!
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