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Front squat, arms for strongman

by Armando L.
5 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
    Aug 03, 2025 02:50

Summary

Unleash your inner strongman with this 8-week program designed to build explosive strength and muscular endurance through front squats and targeted arm workouts. Comprising four sessions per week, you'll focus on mastering the front squat while incorporating supersets for your arms, ensuring balanced development. Each workout is crafted to challenge your limits, featuring exercises like the bent-over row and close-grip bench press, tailored for a garage gym setup. Get ready to elevate your performance and sculpt your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Quadriceps
11.6%
Biceps
11%
Glutes
9%
Upper Back
7.8%
Hamstrings
7.3%
Lats
5.6%
Chest
5.2%
Front Delts
5.1%
Forearms
4.2%
Other
4.1%
Abductors
3.3%
Middle Delts
3%
Lower Back
2.4%
Full-Body
1.7%
Abs
1.2%
Rear Delts
1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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