Tim Swords Seven-Week Front Squat
Seven weeks of squatting three times a week train front squat twice and back squat once, ending with rep-max tests.
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Planned weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 |
| 2 | Layout 1 | Layout 4 | Layout 5 |
| 3 | Layout 1 | Layout 2 | Layout 3 |
| 4 | Layout 1 | Layout 4 | Layout 5 |
| 5 | Layout 1 | Layout 2 | Layout 3 |
| 6 | Layout 1 | Layout 2 | Layout 6 |
| 7 | Layout 7 | Layout 2 | Layout 8 |
How it works
The program’s own rules, as Catalyst runs them.
Keep separate front-squat and back-squat maxima and do the warm-ups in order before working sets. On the final front- and back-squat test days, choose attempts beforehand and stop when you cannot complete the required rep. Tests do not change the maxima used for this cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Squat rack
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