Tim Sword’s 7 Week Squat Program

This is Tim Sword’s 7 Week Squat Program.
All credit goes to Tim Swords, the coach of Team Houston.

Week 1
Day A
Front Squat
Warm-up: 6×60%, 6×65%
Working set: 6x2x70% (6 sets of 2 at 70%)

Day B
Front Squat
Warm-up: 2×70%, 2,75%
Working set: 6x3x80%

Day C
Back Squat
Warm-up: 2×60%, 2×65%
Working set: 6x2x70%

Week 2
Day A
Front Squat
Warm-up: 2×70%, 2×75%
Working set: 6x4x80%

Day B
Back Squat
Warm-up: 2×75%, 2×80%
Working set: 3x2x85%

Day C
Front Squat
Warm-up: 2×70%, 2×75%
Working set: 5x3x80%

Week 3
Day A
Front Squat
Warm-up: 3×60%, 3×65%
Working set: 6x3x70%

Day B
Front Squat
Warm-up: 6×70%, 6×75%
Working set: 6x3x80%

Day C
Back Squat
Warm-up: 3×60%, 3×65%
Working set: 6x3x70%

Week 4:
Day A
Front Squat
Warm-up: 5×70%, 5×75%
Working set: 3x5x85%

Day B
Back Squat
Warm-up: 4×65%, 4×70%
Working set:  3x4x75%

Day C
Front Squat
Warm-up: 4×75%, 4×85%
Working set: 3x4x90%

Week 5
Day A
Front Squat
Warm-up: 2×60%, 2×70%
Working set: 6x2x75%

Day B
Front Squat
Warm-up: 3×75%, 3×85%
Working set: 2x3x95%

Day C
Back Squat
Warm-up: 3×75%, 3×85%
Working set: 2x2x95%

Week 6
Day A
Front Squat
Warm-up: 5×80%, 2×90%
Working Set: 1x2x100%

Day B
Front Squat
Warm-up: 5×60%, 3×70%
Working set: 3x3x75%

Day C
Front Squat
Warm-up: 5×75%, 3×85%
Working Set: 1×95%, 1×105%

Week 7
Day A
Back Squat
Warm-up: 3×70%, 3×80%
Working set: 2x3x85%

Day B
Front Squat
Warm-up: 5×60%, 5×65%
Working set: 6x2x70%

Day C
Back Squat
Warm-up: 2×70%, 2×80%
Working set: MAX BACK SQUAT

 

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