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Front squat, arms for strongman
by Armando L.
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
May 27, 2024 09:33
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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
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 1
1
Front Squat (Barbell)
1 Set
10 Reps
@8
2
Above Parallel Paused Front Squat
1 Set
4 Reps
@7
3
Leg Press
1 Set
15 Reps
@7
4
Walking Lunge (Dumbbell)
1 Set
15 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
12 Reps
@8
2
Snatch Pull
2 Sets
3 Reps
@8
3
Hack Squat
1 Set
10 Reps
@8
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
Press/Push/Jerk Complex
2 Sets
8 Reps
@8
6
Lying Leg Curl
1 Set
12 Reps
@7
7
Dead Hang For Time
1 Set
1 mins
@8
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
4
Face Pull
1 Set
8 Reps
@8
Day 1
1
Front Squat (Barbell)
1 Set
10 Reps
@8
2
Above Parallel Paused Front Squat
1 Set
5 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
3 Sets
3 Reps
@8
3
Hack Squat
1 Set
10 Reps
@8
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
Press/Push/Jerk Complex
2 Sets
8 Reps
@8
6
Lying Leg Curl
1 Set
12 Reps
@7
7
Dead Hang For Time
1 Set
1 mins
@8
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)
2 Sets
12 Reps
@8
4
Face Pull
1 Set
8 Reps
@8
Day 1
1
Front Squat (Barbell)
1 Set
10 Reps
@8
2
Above Parallel Paused Front Squat
1 Set
6 Reps
@7
3
Leg Press
2 Sets
15 Reps
@7
4
Walking Lunge (Dumbbell)
1 Set
15 Reps
@7
Day 2
1
Bicep Curl (Barbell)
3 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Overhead Tricep Extension
3 Sets
8 Reps
@7
4
Bench Press (Close Grip)
3 Sets
8 Reps
@7
5
Wrist Curls
2 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
12 Reps
@8
2
Snatch Pull
3 Sets
3 Reps
@8
3
Hack Squat
1 Set
10 Reps
@8
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
Press/Push/Jerk Complex
2 Sets
8 Reps
@8
6
Lying Leg Curl
1 Set
12 Reps
@7
7
Dead Hang For Time
1 Set
1 mins
@8
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)
2 Sets
12 Reps
@8
4
Face Pull
1 Set
8 Reps
@8
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
1 Reps
@8
2
Above Parallel Paused Front Squat
1 Set
3 Reps
@7
3
Leg Press
1 Set
5 Reps
@7
4
Walking Lunge (Dumbbell)
1 Set
10 Reps
@7
Day 2
1
Bicep Curl (Barbell)
2 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
1 Set
8 Reps
@7
3
Overhead Tricep Extension
2 Sets
8 Reps
@7
4
Bench Press (Close Grip)
1 Set
8 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
@8
2
Snatch Pull
1 Set
2 Reps
@8
3
Hack Squat
1 Set
6 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
4 Reps
@8
6
Lying Leg Curl
1 Set
8 Reps
@7
7
Dead Hang For Time
1 Set
1 mins
@8
Day 4
1
Deadlift (Barbell)
1 Set
12 Reps
@8
2
Snatch Pull
3 Sets
3 Reps
@8
3
Hack Squat
1 Set
10 Reps
@8
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
Press/Push/Jerk Complex
2 Sets
8 Reps
@8
6
Lying Leg Curl
1 Set
12 Reps
@7
7
Dead Hang For Time
1 Set
1 mins
@8
Day 1
1
Front Squat (Barbell)
1 Set
10 Reps
@8
2
Above Parallel Paused Front Squat
1 Set
6 Reps
@7
3
Leg Press
2 Sets
15 Reps
@7
4
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@7
Day 2
1
Bicep Curl (Barbell)
3 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Overhead Tricep Extension
3 Sets
8 Reps
@7
4
Bench Press (Close Grip)
3 Sets
8 Reps
@7
5
Wrist Curls
2 Sets
10 Reps
@8
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)
2 Sets
12 Reps
@8
4
Face Pull
1 Set
8 Reps
@8
Day 1
1
Front Squat (Barbell)
1 Set
10 Reps
@8
2
Above Parallel Paused Front Squat
1 Set
7 Reps
@7
3
Leg Press
2 Sets
15 Reps
@7
4
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@7
Day 2
1
Bicep Curl (Barbell)
3 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Overhead Tricep Extension
3 Sets
8 Reps
@7
4
Bench Press (Close Grip)
4 Sets
8 Reps
@7
5
Wrist Curls
2 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
12 Reps
@8
2
Snatch Pull
3 Sets
3 Reps
@8
3
Hack Squat
1 Set
10 Reps
@8
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
Press/Push/Jerk Complex
2 Sets
8 Reps
@8
6
Lying Leg Curl
1 Set
12 Reps
@7
7
Dead Hang For Time
1 Set
1 mins
@8
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)
2 Sets
12 Reps
@8
4
Face Pull
1 Set
8 Reps
@8
Day 1
1
Front Squat (Barbell)
1 Set
10 Reps
@8
2
Above Parallel Paused Front Squat
1 Set
8 Reps
@7
3
Leg Press
2 Sets
15 Reps
@7
4
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@7
Day 2
1
Bicep Curl (Barbell)
3 Sets
8 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Overhead Tricep Extension
3 Sets
8 Reps
@7
4
Bench Press (Close Grip)
4 Sets
8 Reps
@7
5
Wrist Curls
2 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
12 Reps
@8
2
Snatch Pull
3 Sets
3 Reps
@8
3
Hack Squat
1 Set
10 Reps
@8
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
Press/Push/Jerk Complex
2 Sets
8 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@7
7
Dead Hang For Time
2 Sets
1 mins
@8
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)
2 Sets
12 Reps
@8
4
Face Pull
1 Set
8 Reps
@8