Strong, Shredded, and Athletic:

The Front Squat Specialization

Program

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Introduction

Before we get started I need to ask you somethingPlease, please, please, read
the Full How To Front Squat: Big Quads, Biomechanics, & Improved Athleticism
article before beginning the workouts. You need to have a full understanding of
how the exercise works, how to progress, and how to self-diagnose issues youre
having. In addition, you must be well versed in the other lifts listed in the program
and be an experienced lifter. This is not for beginners.
I know youre anxious to leap headfirst into the workouts and go to the gym, but
you must follow the recipe to make the right meal. By practicing the lifts, and
reading the articles referenced you will be guaranteeing your success. Jumping
into an exercise program ill prepared is bad news for your body and the results
you want.

The Workout Program

If you have trained properly for the past year and become well-versed in
weightlifting and made significant strides in your training then you are in the
perfect place. This program is NOT for beginners, but intermediate and advanced
lifters. This program will help you build significant strength, muscle, and improve
your athleticism unlike the crap you read in most bodybuilder magazines and
websites. Bodies that look like Tarzan and play like Jane are no goodyou
deserve more, you deserve better.

The all-determining factor for your success in the gym is still training with
intensity as if your life depended on it.
You need to bring it to every workout.
Each workout youll be increasing load and training with a focus on either
maximum strength, volume for hypertrophy, or speed for athleticism and
additional gains in strength and muscle mass. You must improve upon what you
did the previous workout to push your body past its previous level of
performance. Gains dont just happen, they must be forced by hard work and
determination.
If youre not making gains youre either not eating properly (or enough),
neglected sleep and recovery, and partying too much. Overtraining isnt an
optionIve designed the workouts to prevent against it.
Building strength, muscle, and athleticism isnt complicated. Dont over-analyze,
just focus on the essentials, get stronger, and treat your body right.
Follow the program as is. If you start adding 7 hours of Crossfit, a 3-mile run, and
a day for biceps youll be running up a steep hill and the program wont work.
Stick with the program and follow the exercises, sets, and reps as I have laid them
out for you. The goal of this program is a big front squat and total body muscle
growthchanging the recipe changes the meal, dont do it.

High Frequency:
To become a stud with any movement you need to train it with a high frequency
to rapidly learn the skill, develop strength, and enough volume to build muscle. It
sounds easy, but it requires you to embrace the challenge, work your ass off, and
be consistent at the gym.
This program Im about to show you will combine athletic movements so youre
both show and go, varying training intensities to minimize gaps in strength and
muscular development, and a balanced training approach to make your workouts
maximally efficient without leaving you open to imbalances and injury.
Progression and Core Lifts
This is where most people miss the boatconsistently training hard, yet not
tracking their workouts and varying training intensity.
This is a mistake that will limit your results, minimize performance, and shorten
your training career.
In this program youll be working in three-week cycles that fluctuate between a
heavy emphasis for strength, higher volume emphasis to build muscle, and speed
focused workouts to minimize gaps in strength development and improve
explosiveness. At the end of the six week dual-cycle you will de-load and go no
higher than 65% 1-RM in any lift. The rest is up to you, but take it easy.

Each lift will be trained once per week (with exception being the additional front
squat work during cleans) and cycled through the varying intensitiesmeaning
each week speed, volume, and maximum strength will be trained. This preserves
the nervous system, allows ample recovery, and prevents training imbalances.

The Lifts:
The lifts being trained are your big money exercises. The exercises are:
The Power Clean: The ultimate total body exercise, power cleans require total
body strength, explosiveness, and power. Each power clean must be taken to a
full-front squat for additional front-squat volume. If youre unsure about
technique please be smart and hire a coach for a few weeks to work with
technique. Here are some regressed versions to catch you up to speed: Hackey
Pull, muscle clean, hang clean, hang clean to front squat.
Front Squat: This is a front squat specializationyou must learn to front squat. If
youre working your way up to the front squat master this progression:
Bodyweight squats ==>goblet squats ==>goblet squat with a pause ==> 2 KB
front squat ==> 2 kb front squat w/pause ==> bar w/pause.
Bench Press: The bench press has it pundits, but few exercises train pure upper
body strength and add slabs of muscle like the bench press. Most athletes overtrain the bench press and most trainees have shoulder issues. For this reason

upper body pushes are alternated: floor presses for heavy days, incline barbell
presses for volume, and close grip bench presses for speed.
Deadlift: Deadlifts are among the best total body lifts and provide vital training in
the hinge pattern. Trap bars are the best option for those not competing in
powerlifting as theyre safer on the spine, but they are hard to find. Find a deadlift
pattern that fits your body and ability levels. If youre without a trap bar your
options are: Conventional deadlifts, sumo deadlifts, and snatch grip deadlifts.

Finding Your Maxes:

If youre experienced and have spent quality time in the gym you should have an
idea of your absolute strength numbers.
If not, its time to find your maxes.
Maximal strength testing places significant stress on the muscles, connective
tissues, and joints. For this reason to a 3-rm will be tested to bridge the gap
between training levels and safety.
Heres your testing protocol, as listed in the Essentials of Strength and
Conditioning. [Earle]
1.

Warm up with a light resistance that allows 5-10 easy repetitions. Rest 1

minute.

2. Estimate a load that allows 3-5 reps to be completed, but not close to failure.
Rest 2 minutes.
3. Estimate a conservation 1-3 rep range for athletes. Add 10-20 lbs from
previous attempt on upper body lifts and 30-40 pounds on lower body lifts. This
lift should NOT be a miss. Rest 2-4 minutes.
4. Continue increasing load by 10-40 pounds for upper and lower body lifts,
respectively.
5. If successful, rest 2-4 minutes and repeat step four.
6. If the lift is failed rest 2-4 minutes and decrease load by 5-20 pounds. Ideally,
the 1-RM is found within three to five testing sets.
The Progression:
Week

Clean, Bench
Press

Squat

Deadlift

Heavy: 85-90%5x2 Volume: 5x5

70-75%

Speed: 6x3 @6065%

Volume: 5x5 @70- Speed: 6x3

75%
@60-65%

Heavy: 90-95%
5x1-2

Speed: 6x3 @6065%

Heavy: 90-95% Volume: 5x5 @705x1-2

75%

Heavy: 95-100%+
5x1-2

Volume: 5x4-6
75-80%

Speed: 6x3 65-70%

Volume: 5x4-6 75- Speed: 6x3 65- Heavy: 90-100%

80%
70%
+5x1-2

Speed: 6x3 6570%

Heavy: 95100% +5x1-2

Volume: 5x4-6 7580%

The major movement patterns programmed in unison eliminate gaps in training

and mimic movements in life and sport. These six patterns are: pushes, pulls,
hinge, squats, carries and lunges. For maximal efficiency, each exercise variation is
performed weekly. Accordingly, achieve balanced strength and volume between
movements to stay healthier, stronger, and more athletic.
Work sets are balls to the wall. This doesnt mean jumping over prescribed reps
or intensities, it means having precise focus and applying maximal force to the bar
every on rep. If you have minimal time to train the effort you put forth becomes
more vital to your success.

The workout takes the following order:

1.Dynamic Warm-Up: A dynamic warm-up is a no-brainerprepare your mind
and body for activity. Limber eleven or agile 8 by Joe Defranco are a great starting
point.
2.Movement skills: If youre a competitive athlete, you need to movelifting is
supplementary in itself. Sprint and change of direction work is extremely
neurologically intensive and is done before you lift right after the warm-up.
Again, this depends on your goalif youre looking to get jacked out of your
gourd, but dont care if you run like the wind, then this is optional.
3. Throws/Jumps: Throws and jumps are max-effort to increase explosiveness
and rev the nervous system for greater lifting performance.
4.Resistance Training: Its go time. Put your money on your focus exercise and
push it.
5. Conditioning: Time permitting conditioning work is completed after
resistance training at the end of the workout. 10-15 minutes of high-intensity
exercise like sprint work and prowler pushes is plenty. If strapped for time push

the tempo on your non-focus exercises and get a conditioning effect during the
lift.
6.Recovery Methods: Neglecting recovery severely limits your efforts in the gym.
Use the post-workout period to go through your dynamic warm-up as a cool
down and hit some soft tissue work.
Week 1
Day 1
Dynamic Warm-Up
1a. Box Jump 3x5
1b. Push-Up Plank Hold 3x45seconds
2a. Power Clean w/front squat 4x1-3 (Heavy)
2b. Lateral Band walk 3x10/leg
3a.Floor Press 5x2 @85% (Heavy)
3b. Band pull-apart 3x25
4a.Supinated Bent over row 4x6
4b.Goblet Split Squat 4x10/leg
Conditioning: Hill Sprints 10 minutes
Day 2
Dynamic Warm-Up
1a. Broad Jump 3x5
1b. Birddog ISO Hold 3x30s/side
2a. Trap Bar Deadlift 6x3 @60% (Speed)
2b. Bodyweight Hip Thrust 3x12
3a. DB Bench Press 4x8
3b. DB Row 4x8
4a. DB Walking Lunge 3x8/leg
Conditioning: Row 2000 meters
Day 3
Dynamic Warm-up
1a. DB Jump Squat 3x5

1b. Palloff Press 3x15/side

2a. Front Squat 5x5 @75% (Volume)
2b. Fire Hydrant 3x10/leg
3a. Chin Up 4x6
3b. DB Shoulder Press 4x8
4a. Farmer Walk 3x30 steps
4b. Hammer Curl 3x12
Recovery: agile 8, foam rolling
Week 2
Day 1
Dynamic Warm-Up
1a. Box Jump 3x5
1b. Push-Up Plank Hold 3x50 sec.
2a. Power Clean w/front squat 5x5 @ 70-75%
2b. Lateral Band walk 3x10/leg
3a.Incline Bench Press 5x5 at 70-75% -volume
3b. Band pull-apart 3x25
4a.Supinated Bent over row 4x8
4b.Goblet Split Squat 4x12/leg
Conditioning: Hill Sprints 10 minutes
Day 2
Dynamic Warm-Up
1a. Broad Jump 3x5
1b. Birddog ISO Hold 3x35s/side
2a. Trap Bar Deadlift 5x1-2 @90-95% (Heavy)
2b. Bodyweight Hip Thrust 3x12
3a. DB Bench Press 4x8
3b. DB Row 4x10
4a. DB Walking Lunge 3x10/leg
Conditioning: Row 2000 meters

Day 3
Dynamic Warm-up
1a. DB Jump Squat 3x5
1b. Palloff Press 3x15/side
2a. Front Squat 6x3 @60-65% (speed)
2b. Fire Hydrant 3x10/leg
3a. Chin Up 4x6
3b. DB Shoulder Press 4x10
4a. Farmer Walk 3x40 steps
4b. Hammer Curl 3x15
Recovery: agile 8, foam rolling
Week 3
Day 1
Dynamic Warm-Up
1a. Box Jump 4x4
1b. Push-Up Plank Hold 3x60seconds
2a. Power Clean w/front squat 6x3 @60-65% (Speed)
2b. Lateral Band walk 3x10/leg
3a.Close Grip Bench Press 6x3 @60-65% (Speed)
3b. Band pull-apart 3x25
4a.Supinated Bent over row 4x10
4b.Goblet Split Squat 4x10/leg
Conditioning: Hill Sprints 10 minutes
Day 2
Dynamic Warm-Up
1a. Broad Jump 4x4
1b. Birddog ISO Hold 3x40s/side
2a. Trap Bar Deadlift 5x5 at 70-75% -volume
2b. Bodyweight Hip Thrust 3x12
3a. DB Bench Press 4x10

3b. DB Row 4x12

4a. DB Walking Lunge 3x12/leg
Conditioning: Row 2000 meters
Day 3
Dynamic Warm-up
1a. DB Jump Squat 4x4
1b. Palloff Press 3x15/side
2a. Front Squat 5x1-2 @90-95% (Heavy)
2b. Fire Hydrant 3x10/leg
3a. Chin Up 4x8
3b. DB Shoulder Press 4x12
4a. Farmer Walk 3x45 steps
4b. Hammer Curl 3x15
Recovery: agile 8, foam rolling
Week 4
Day 1
Dynamic Warm-Up
1a. Box Jump 5x3
1b. Push-Up Plank Hold 3x60seconds
2a. Power Clean w/front squat 4x1-2 (Heavy) 95-100%+
2b. Lateral Band walk 3x10/leg
3a.Floor Press 4x1-2 (Heavy) 95-100%+)
3b. Face Pull 3x25
4a. Pronated Bent over row 3x12
4b.Barbell Split Squat 3x12
Conditioning: Hill Sprints 10 minutes
Day 2
Dynamic Warm-Up
1a. Broad Jump 5x3
1b. Birddog ISO Hold 3x45s/side

2a. Trap Bar Deadlift 6x3 @65-70% (Speed)

2b. Bodyweight Hip Thrust 3x12
3a. DB Bench Press 4x8
3b. DB Row 4x12
4a. DB Back-lunge 3x8/leg
Conditioning: Row 2000 meters
Day 3
Dynamic Warm-up
1a. DB Jump Squat 5x3
1b. Palloff Press 3x15/side
2a. Front Squat 5x4-6 @75%-80% (Volume)
2b. Fire Hydrant 3x10/leg
3a. Chin Up 3x10
3b. DB Shoulder Press 3x10
4a. Farmer Walk 4x45 steps
4b. Hammer Curl 4x8
Recovery: agile 8, foam rolling
Week 5
Day 1
Dynamic Warm-Up
1a. Box Jump 3x5
1b. Push-Up Plank Hold 3x60seconds
2a. Power Clean w/front squat 5x4-6 @75%-80% (Volume)
2b. Lateral Band walk 3x10/leg
3a.Floor Press 5x4-6 @75%-80% (Volume)
3b. Face Pull 3x25
4a.Pronated Bent over row 3x12
4b.Barbell Split Squat 3x12
Conditioning: Hill Sprints 10 minutes
Day 2

Dynamic Warm-Up
1a. Broad Jump 3x5
1b. Birddog ISO Hold 3x45s/side
2a. Trap Bar Deadlift 6x3 @60% (Speed)
2b. Bodyweight Hip Thrust 3x12
3a. DB Bench Press 4x8
3b. DB Row 4x8-12
4a. DB Back Lunge 3x10
Conditioning: Row 2000 meters
Day 3
Dynamic Warm-up
1a. DB Jump Squat 3x5
1b. Palloff Press 3x15/side
2a. Front Squat 5x5 @75% (Volume)
2b. Fire Hydrant 3x10/leg
3a. Chin Up 4x8
3b. DB Shoulder Press 4x8
4a. Farmer Walk 4x50 steps
4b. Hammer Curl 4x10
Recovery: agile 8, foam rolling
Week 6
Day 1
Dynamic Warm-Up
1a. Box Jump 4x4
1b. Push-Up Plank Hold 3x60seconds
2a. Power Clean w/front squat 6x3 @70% (Speed)
2b. Lateral Band walk 3x10/leg
3a.Floor Press 6x3 @70% (Speed)
3b. Face Pull 3x25
4a.Pronated Bent over row 4x10
4b.Barbell Split Squat 4x10

Conditioning: Hill Sprints 10 minutes

Day 2
Dynamic Warm-Up
1a. Broad Jump 3x5
1b. Birddog ISO Hold 3x45s/side
2a. Trap Bar Deadlift 5x4-6 @75-80% (volume)
2b. Bodyweight Hip Thrust 3x12
3a. DB Bench Press 4x10
3b. DB Row 4x12
4a. DB Back Lunge 3x12
Conditioning: Row 2000 meters
Day 3
Dynamic Warm-up
1a. DB Jump Squat 3x5
1b. Palloff Press 3x15/side
2a. Front Squat 4x1-2 95-100+% (Heavy)
2b. Fire Hydrant 3x10/leg
3a. Chin Up 4x8
3b. DB Shoulder Press 4x8
4a. Farmer Walk 4x50 steps
4b. Hammer Curl 4x10
Recovery: agile 8, foam rolling

FAQ
How long between workouts? Two days is best. This program does well on a
Monday, Wednesday, Friday or Monday, Wednesday, Saturday split.

Why the range in work percentages? The range in percentages during each day
provides flexibility if you come in without your A-Game. Aim for the highest work
set percentage, but youll still make gains if you work at the lower work-rate.
Do I REALLY Need to Do Cleans? Well, no. But cleans are a great tool for
building your strong, shredded, and athletic body. If theyre out of the question
opt for another day of front squats using submaximal loading and perfecting
technique. Stick with 60-75% 1-RM.
How long do I rest between sets? Exercises like planks are implemented between
your sets and count as active recovery during sets. With those included, keep
rests 2-4 minutes on heavy exercises and 60-90 seconds on all other exercises.
Do I need to include the movement skills? If you want to be athletic, you need
to movesimply lifting alone wont cut it. If youre performing high velocity
speed work perform it after a thorough warm-up in a non-fatigued state. I
recommend two sprint workouts on day one and three, with change of direction
work on day two. If you just want to get swole and dont care if you become a
walking ball of fail on the field, then ignore it completely.
Will I build Muscle on this program? That depends. If you complain of hard
gainer syndrome and eat 2,000 calories per day then youre in the wrong place. If

youre consuming ample calories and consistently getting stronger, muscle gains
will come.
How about additional workouts? If you fit in a fourth day, great. Keep it at the
end of the week so it doesnt compete with strength gains. Use this fourth day to
focus on your weak-points: biceps, shoulders, your pencil neck, or whatever floats
your boat. Sneak in push-ups, bodyweight squats, band-pull aparts, and pull-ups
during the weekthe additional volume adds up.
Conditioningwhat do I do? High rep kettlebell swings, prowler pushes/pulls,
hill sprints, and high intensity finishers.
What do you recommend for recovery: After your workout is a perfect time to
soft-tissue work and flexibility. Perform your dynamic warm-up as a cool down,
grab a foam roller, and take a few minutes to get better at the things youre
neglecting.

Enjoy this workout? Please, share your experiences on with three friends,
Bachperformance.com, Facebook, or social media of your choice.
Disclaimer: I am not a medical professional, Please consult your physician before
beginning any exercise program. I am not a doctor or RD. Nothing I say is meant
to come across or be construed as medical advice, nor is it meant to diagnose,
treat, prevent, or cure any disease.

Sources:
Earle,R.W. Weight training exercise prescription. In: Essentials of Personal
Training Symposium Workbook. Lincoln, NE: NSCA Certification Commission.
2006.
ALL CONTENT COPYRIGHT Bach performance LLC.