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Front squat, arms for strongman

by Armando L.
3 athletes joined

Program Description

Meant for busy schedule and someone years into squat and deadlift training. Primary focus: Push the front squat weight and legs more generally. Secondary: arm size. Maintenance on other upper body. Minor stuff thrown in for strongman. Progression is mainly weight/intensity focus. Some volume progression but not much.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2024 07:26
  • Last Edited
    Dec 12, 2024 05:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10 reps
RPE 8
2
Above Parallel Paused Front Squat
1
3 reps
RPE 7
3
Leg Press
1
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10 reps
RPE 8
2
Above Parallel Paused Front Squat
1
4 reps
RPE 7
3
Leg Press
1
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10 reps
RPE 8
2
Above Parallel Paused Front Squat
1
5 reps
RPE 7
3
Leg Press
1
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10 reps
RPE 8
2
Above Parallel Paused Front Squat
1
6 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
RPE 8
2
Above Parallel Paused Front Squat
1
3 reps
RPE 7
3
Leg Press
1
5 reps
RPE 7
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10 reps
RPE 8
2
Above Parallel Paused Front Squat
1
6 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10 reps
RPE 8
2
Above Parallel Paused Front Squat
1
7 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10 reps
RPE 8
2
Above Parallel Paused Front Squat
1
8 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Tricep Extension
2
8 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Wrist Curls
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Tricep Extension
2
8 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Wrist Curls
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Tricep Extension
2
8 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Wrist Curls
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Tricep Extension
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Wrist Curls
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8 reps
RPE 7
2
Bent Over Row (Barbell)
1
8 reps
RPE 7
3
Overhead Tricep Extension
2
8 reps
RPE 7
4
Bench Press (Close Grip)
1
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Tricep Extension
3
8 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7
5
Wrist Curls
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Tricep Extension
3
8 reps
RPE 7
4
Bench Press (Close Grip)
4
8 reps
RPE 7
5
Wrist Curls
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Tricep Extension
3
8 reps
RPE 7
4
Bench Press (Close Grip)
4
8 reps
RPE 7
5
Wrist Curls
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2A
Lateral Neck
1
12 reps
RPE 8
2B
Front Neck
1
15 reps
RPE 8
2C
Back Neck
1
15 reps
RPE 8
3
Hip Abductor (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2A
Lateral Neck
1
12 reps
RPE 8
2B
Front Neck
1
15 reps
RPE 8
2C
Back Neck
1
15 reps
RPE 8
3
Hip Abductor (Machine)
1
12 reps
RPE 8
4
Face Pull
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2A
Lateral Neck
1
12 reps
RPE 8
2B
Front Neck
1
15 reps
RPE 8
2C
Back Neck
1
15 reps
RPE 8
3
Hip Abductor (Machine)
2
12 reps
RPE 8
4
Face Pull
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2A
Lateral Neck
1
12 reps
RPE 8
2B
Front Neck
1
15 reps
RPE 8
2C
Back Neck
1
15 reps
RPE 8
3
Hip Abductor (Machine)
2
12 reps
RPE 8
4
Face Pull
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2A
Lateral Neck
1
12 reps
RPE 8
2B
Front Neck
1
15 reps
RPE 8
2C
Back Neck
1
15 reps
RPE 8
3
Hip Abductor (Machine)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2A
Lateral Neck
1
12 reps
RPE 8
2B
Front Neck
1
15 reps
RPE 8
2C
Back Neck
1
15 reps
RPE 8
3
Hip Abductor (Machine)
2
12 reps
RPE 8
4
Face Pull
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2A
Lateral Neck
1
12 reps
RPE 8
2B
Front Neck
1
15 reps
RPE 8
2C
Back Neck
1
15 reps
RPE 8
3
Hip Abductor (Machine)
2
12 reps
RPE 8
4
Face Pull
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2A
Lateral Neck
1
12 reps
RPE 8
2B
Front Neck
1
15 reps
RPE 8
2C
Back Neck
1
15 reps
RPE 8
3
Hip Abductor (Machine)
2
12 reps
RPE 8
4
Face Pull
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
RPE 8
2
Snatch Pull
1
3 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
4B
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Press/Push/Jerk Complex
1
8 reps
RPE 8
6
Lying Leg Curl
1
12 reps
RPE 7
7
Dead Hang For Time
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
RPE 8
2
Snatch Pull
2
3 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Press/Push/Jerk Complex
2
8 reps
RPE 8
6
Lying Leg Curl
1
12 reps
RPE 7
7
Dead Hang For Time
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
RPE 8
2
Snatch Pull
3
3 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Press/Push/Jerk Complex
2
8 reps
RPE 8
6
Lying Leg Curl
1
12 reps
RPE 7
7
Dead Hang For Time
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
RPE 8
2
Snatch Pull
3
3 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Press/Push/Jerk Complex
2
8 reps
RPE 8
6
Lying Leg Curl
1
12 reps
RPE 7
7
Dead Hang For Time
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Snatch Pull
1
2 reps
RPE 8
3
Hack Squat
1
6 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
4B
Bicep Curl (Cable)
2
10 reps
RPE 8
5
Press/Push/Jerk Complex
1
4 reps
RPE 8
6
Lying Leg Curl
1
8 reps
RPE 7
7
Dead Hang For Time
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
RPE 8
2
Snatch Pull
3
3 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Press/Push/Jerk Complex
2
8 reps
RPE 8
6
Lying Leg Curl
1
12 reps
RPE 7
7
Dead Hang For Time
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
RPE 8
2
Snatch Pull
3
3 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Press/Push/Jerk Complex
2
8 reps
RPE 8
6
Lying Leg Curl
1
12 reps
RPE 7
7
Dead Hang For Time
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
RPE 8
2
Snatch Pull
3
3 reps
RPE 8
3
Hack Squat
1
10 reps
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Press/Push/Jerk Complex
2
8 reps
RPE 8
6
Lying Leg Curl
2
12 reps
RPE 7
7
Dead Hang For Time
2
1 mins
RPE 8
Week 1
1 / 8 Weeks
Day 3
1
Cardio
1 Set
45 mins
@8
2A
Lateral Neck
1 Set
12 Reps
@8
2B
Front Neck
1 Set
15 Reps
@8
2C
Back Neck
1 Set
15 Reps
@8
3
Hip Abductor (Machine)
1 Set
12 Reps
@8
Day 1
1
Front Squat (Barbell)
1 Set
10 Reps
@8
2
Above Parallel Paused Front Squat
1 Set
3 Reps
@7
3
Leg Press
1 Set
15 Reps
@7
4
Walking Lunge (Dumbbell)
1 Set
15 Reps
@7
Day 2
1
Bicep Curl (Barbell)
2 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Overhead Tricep Extension
2 Sets
8 Reps
@7
4
Bench Press (Close Grip)
3 Sets
8 Reps
@7
5
Wrist Curls
1 Set
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
12 Reps
@8
2
Snatch Pull
1 Set
3 Reps
@8
3
Hack Squat
1 Set
10 Reps
@8
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
4B
Bicep Curl (Cable)
2 Sets
10 Reps
@8
5
Press/Push/Jerk Complex
1 Set
8 Reps
@8
6
Lying Leg Curl
1 Set
12 Reps
@7
7
Dead Hang For Time
1 Set
1 mins
@8