Week 1 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 75%
Week 1 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 1 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
5 x 5 x 85%
Week 2 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 5 x 80%
Week 2 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 2 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
6 x 5 x 85%
Week 3 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 3 x 75%
Week 3 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 3 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 3 x 85%
Week 4 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 5 x 80%
Week 4 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 4 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 90% (Perform 1-4 sets)
Week 5 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 75%
Week 5 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 5 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
6 x 5 x 85% (Perform 5-6 sets)
Week 6 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 3 x 75%
Week 6 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 65%
Week 6 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 3 x 80% (Perform 5-6 sets)
Calculator for the program at Jackal's Gym
