Front squat, arms for strongman

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Cardio

Hip Abductor (Machine)

Front Squat (Barbell)

Above Parallel Paused Front Squat

Leg Press

Walking Lunge (Dumbbell)

Bicep Curl (Barbell)

Bent Over Row (Barbell)

Overhead Tricep Extension

Bench Press (Close Grip)

Wrist Curls

Deadlift (Barbell)

Snatch Pull

Hack Squat

Press/Push/Jerk Complex

Lying Leg Curl

Dead Hang For Time

Face Pull

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