Big Frank Energy Squat Program: Training by Jes Franklin in TrainHeroic

Big Frank Energy Squat Program

J Fraank

Weightlifting, Women's Training, Functional Training
Coach
Jes Franklin

I know what it’s like to dread squats, to want to power everything, and to be embarrassed of my numbers.

This program is for athletes who are looking to learn to love squats and to love the suck that comes with building strength.

This is a 15-week program that I have gone through myself.

You'll hit a new 1RM Back Squat while you're on the program, and you'll hit both Front Squat and Back Squat rep maxes too.

You'll need 1+ years barbell experience to jump into this program. And, you should be proficient in the mechanics of both the Back Squat and Front Squat and have sufficient ankle and thoracic mobility to keep an upright torso while squatting to FULL DEPTH.

You can continue to train the Olympics lifts, other powerlifting movements (deadlift and bench press) or functional fitness program along with this cycle.

This program operates on percentages of your current 1RM and offers ranges for working sets. These are a floor and a ceiling for what you should attempt to hit each session. You do not have to hit the top of the range or even exceed the bottom of the range.

The accessory work is to be completed AFTER squats (not superset with squats).

benefit-image-0
Hit a new Squat PR
I’ve added over 50kg to my squat since implementing a similar program at Philly Barbell and I couldn't be more excited to help you to do the same.
benefit-image-1
Don't Stop Your Training
This is intended to be an add-on to your existing training. You can continue to train the Olympics lifts, other powerlifting movements (deadlift and bench press) or functional fitness program along with this program.
benefit-image-2
Learn to LOVE the Squat
You'll begin loving the Squat when you start making meaningful progress. That's where I come in and where this program comes in. If you're willing to put in the work and stay the course, you'll have a whole new relationship with Squatting at the end of these 15 weeks.
Features
feature-icon
Programming 4 days per week
Squats and Accessory work 4 days per week, intended to be an add-on to your current training program.
feature-icon
Exercise Video Guidance
Every movement will have a demo with yours truly, demo-ing exactly what I'm looking for.
feature-icon
Detailed, expert instruction
Beyond sets and reps, I'll coach you through the details so you're going through the program exactly how I intended.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell + Plates
Recommended
Dumbbells // Kettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 15-week program
Sunday
Volume and Adaptation Wk 1 Day 1

A

Back Squat

6 x 6 @ 70 %

B1

Straight Leg Deadlifts

4 x 10

B2

Copenhagen Plank

4 x 30

B3

Weighted Plank

4 x 30

Monday
Volume and Adaptation Wk 1 Day 2

A

Front Squat

5 x 2 @ 85 %

B1

Suitcase Carries

6 x 60

B2

SL RDL

6 x 8

B3

Hip Thrusts

6 x 8

Tuesday
Day 3 - No Squatting!

Coach's Notes

A

Today is a break from squatting. Engage in other training or weightlifting today.

Wednesday
Volume and Adaptation Wk 1 Day 4

A

Front Squat

6 x 3 @ 85 %

B1

FL GM

6 x 10

B2

Hammer Curls

6 x 8

B3

Plank (bodyweight)

6 x 30

Thursday
Day 5 - No Squatting!

Coach's Notes

A

Today is a break from squatting. Engage in other training or weightlifting today.

Friday
Volume and Adaptation Wk 1 Day 6

A

Back Squat

5 x 5 @ 78 %

B1

Glute Bridge

6 x 10

B2

Cossack Squat

6 x 6

B3

Side Plank

6 x 20

Coach
coach-avatar Jes Franklin

71/76KG Weightlifter. National Medalist. Here to help you build better habits and get strong.

closer-image-1
closer-image-2
Ready to hit a new PR?

Add this program to your training today!

Get Big Frank Energy Squat Program
closer-image-3
FAQs
Is there anything else that I should be aware of before I get started?
I do have my USAW-L1 and have experience coaching, but I'm not a doctor. The training, the movement selection, volume, etc. is all based on my own personal experience and what's worked for me in my training. Although I have confidence in how effective it will be for you, use your best judgement.
Big Frank Energy Squat Program