THE 10-WEEK FRONT SQUAT PROGRAM: 5-DAY: Training by Calvin Lackey in TrainHeroic

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Calvin Lackey

Features
0 sessions per week
Must use App app to view and log training
Program Training

$59

Get THE 10-WEEK FRONT SQUAT PROGRAM: 5-DAY

Features

Access To Your Coach

You'll always be able to message a coach with any questions you have along the way!

Programming 5 days per week

Daily warm-ups, olympic lifts, strength work, and accessories!

Demo Videos & Tutorials

Every exercise comes with demo videos and tutorials so you always know what you're doing!

Detailed, Expert Instruction

Each exercise includes technique tips, demo videos, and coaches notes to help make sure you get the most out of your program!

Community Support

You'll receive an invite to join our discord for access to form checks, coach Q & A, and a positive community of lifters to help keep you motivated!

Delivered through TrainHeroic

Track your lifts, monitor your readiness, and watch demo videos to make sure you always know what you're doing!

Sample Week

Week 1 of 10-week program

Sunday

W1D1

Platform Warmup

Clean and Jerk Warm Up

2 Clean+2 Jerk

4 x 1 @ 70 %

Front Squat

5 x 10 @ 55 %

Walking Lunges

3 x 16

Back Extension

@ 7

Weighted Plank

3 x 0:30

Monday

W1D2

Platform Warmup

Snatch Warm Up

Power Snatch

4 x 3 @ 65 %

Bench Press

4 x 8 @ 65 %

1-Arm DB Row

4 x 10

Bar Dip

@ 7

Hanging Leg Raise

@ 7

Tuesday

W1D3

Platform Warmup

Clean and Jerk Warm Up

Pause at knee power clean + 2 Push Press + Pause Split Jerk

4 x 1 @ 60 %

Clean Pull

4 x 3 @ 65 %

Pause Back Squat (3 seconds)

4 x 5 @ 65 %

Pull-Up

@ 7

Paloff Press with Rotation

@ 7

Wednesday

Rest Day

Thursday

W1D4

Platform Warmup

Snatch Warm Up

No hook- no feet snatch

4 x 3 @ 60 %

Push Press

4 x 4 @ 70 %

Strict Press

4 x 8 @ 65 %

Chin-Up

@ 7

Reverse Hyperextension

@ 7

Friday

W1D5

Platform Warmup

Snatch Warm Up

Snatch

5 x 3 @ 70 %

Snatch Pull

4 x 3 @ 75 %

Front Squat

3, 5, 5, 5, 5 @ 79, 70, 70, 70, 70 %

Bulgarian Split Squat

3 x 20

DB Side Bend

3 x 20

Saturday

Rest Day

Coach

More from Big Bend Strength

Calvin Lackey

FAQs

Can I run this program inside of my normal weightlifting program?

This program is written as a full weightlifting program, olympic lifts compliment the squat focus, so I would not recommend following another program here.

Is this program for beginners?

This program was written for intermediate lifters, if you are completely new to the olympic lifts, check out our free WL101 program. If you have some experience with the olympic lifts, this program will work!

Is coaching included?

Coaching is not included, but you can join our free discord community and post videos for feedback from our coaching team!