THE 10-WEEK FRONT SQUAT PROGRAM: 5-DAY
Big Bend Strength
Olympic Lifting, WeightliftingWritten for intermediate lifters, this olympic weightlifting program is guaranteed to add kilos to your front squat!
One of the reasons I've made fast progress in my olympic lifts is because of something called a strength reserve. Because I have an excess of strength in my front squat, olympic lifts just aren't as fatiguing for me as it is for others without this strength reserve.
So I've taken everything I've learned to help me front squat 210kg/463lbs and included it here so you can have your own strength reserve too!
Duration: 10-Weeks
Sessions: 5 workouts per week, 3 squat sessions per week
Length: 75-90 mins per session
3-Day Version: Get Access Here!
4-Day Version: Get Access Here!
Free Beginner Program: Download For Free Here!
A
Platform Warmup
B
Clean and Jerk Warm Up
C
2 Clean+2 Jerk
4 x 1 @ 70 %
D
Front Squat
5 x 10 @ 55 %
E
Walking Lunges
3 x 16
F
Back Extension
@ 7
G
Weighted Plank
3 x 0:30
A
Platform Warmup
B
Snatch Warm Up
C
Power Snatch
4 x 3 @ 65 %
D
Bench Press
4 x 8 @ 65 %
E
1-Arm DB Row
4 x 10
F
Bar Dip
@ 7
G
Hanging Leg Raise
@ 7
A
Platform Warmup
B
Clean and Jerk Warm Up
C
Pause at Knee Power Clean + 2 Push Press + Pause in Split Jerk
4 x 1 @ 60 %
D
Clean Pull
4 x 3 @ 65 %
E
Pause Back Squat (3 seconds)
4 x 5 @ 65 %
F
Pull-Up
@ 7
G
Paloff Press with Rotation
@ 7
A
Platform Warmup
B
Snatch Warm Up
C
No hook- no feet snatch
4 x 3 @ 60 %
D
Push Press
4 x 4 @ 70 %
E
Strict Press
4 x 8 @ 65 %
F
Chin-Up
@ 7
G
Reverse Hyperextension
@ 7
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
5 x 3 @ 70 %
D
Snatch Pull
4 x 3 @ 75 %
E
Front Squat
3, 5, 5, 5, 5 @ 79, 70, 70, 70, 70 %
F
Bulgarian Split Squat
3 x 20
G
DB Side Bend
3 x 20
Calvin Lackey
2025 University National Champion, USAW Advanced Sports Performance Coach
