Scribd
Upload
379 views

Tim Swords 7 Week Squat Program (Front Squat Focus) v2.1

This document outlines Tim Swords' 7-week squat program. Each week consists of 3 lifting days focused on either front or back squats. The program progressively increases the weight and decreases reps over time, starting at 60-75% of max for sets of 6-8 reps in week 1 and working up to singles at 100%+ of max by week 7. Warm-up sets are included at lighter weights leading up to the prescribed working sets at progressively heavier weights each week to work strength and power.

Uploaded by

Demir Ata Albuz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
379 views

Tim Swords 7 Week Squat Program (Front Squat Focus) v2.1

This document outlines Tim Swords' 7-week squat program. Each week consists of 3 lifting days focused on either front or back squats. The program progressively increases the weight and decreases reps over time, starting at 60-75% of max for sets of 6-8 reps in week 1 and working up to singles at 100%+ of max by week 7. Warm-up sets are included at lighter weights leading up to the prescribed working sets at progressively heavier weights each week to work strength and power.

Uploaded by

Demir Ata Albuz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 4

TIM SWORDS' SQUAT PROGRAM: _________

BS MAX FS MAX
tim swords squat
program 100 100

WEEK 1 SQUAT WARM UP BASIC WEIGHT


reps % wt used reps/sets %
6 60% 60
day 1 Front 2x6 70%
6 65% 65
2 70% 70
day 2 Front 3x6 80%
2 75% 75
2 60% 60
day 3 Back 2x6 70%
2 65% 65

WEEK 2 SQUAT WARM UP BASIC WEIGHT


2 70% 70
day 1 Front 4x6 80%
2 75% 75
2 75% 75
day 2 Back 2x3 85%
2 80% 80
2 70% 70
day 3 Front 5x3 80%
2 75% 75

WEEK 3 SQUAT WARM UP BASIC WEIGHT


3 60% 60
day 1 Front 3x6 70%
3 65% 65
6 70% 70
day 2 Front 6x3 80%
6 75% 75
3 60% 60
day 3 Back 3x6 70%
3 65% 65

WEEK 4 SQUAT WARM UP BASIC WEIGHT


5 70% 70
day 1 Front 5x3 85%
5 75% 75
4 65% 65
day 2 Back 4x3 75%
4 70% 70
4 75% 75
day 3 Front 4x3 90%
4 85% 85

WEEK 5 SQUAT WARM UP BASIC WEIGHT


2 60% 60
day 1 Front 2x6 75%
2 70% 70
3 75% 75
day 2 Front 3x2 95%
3 85% 85
3 75% 75
day 3 Back 2x2 95%
3 85% 85

WEEK 6 SQUAT WARM UP BASIC WEIGHT


5 80% 80
day 1 Front 2x1 100%
2 90% 90
5 60% 60
day 2 Front 3x3 75%
3 70% 70
5 75% 75 1x1 95%
day 3 Front
3 85% 85 1x1+ 105%

WEEK 7 SQUAT WARM UP BASIC WEIGHT


3 70% 70
day 1 Back 3x2 85%
3 80% 80
5 60% 60
day 2 Front 2x6 70%
5 65% 65
2 70% 70
day 3 Back MAX MAX
2 80% 80
: __________ - __________

SIC WEIGHT NOTES


wt used

70

80

70

SIC WEIGHT NOTES


80

85

80

SIC WEIGHT NOTES


70

80

70

SIC WEIGHT NOTES


85

75

90

SIC WEIGHT NOTES


75

95

95

SIC WEIGHT NOTES


100

75
95
105

SIC WEIGHT NOTES


85

70

You might also like