TIM SWORDS' SQUAT PROGRAM: ____

BS MAX FS MAX
tim swords squat
program 145 105

WEEK 1 SQUAT WARM UP BASIC WEIGHT

sets/reps % wt used sets/reps
1x6 60% 63
day 1 Front 2x6
1x6 65% 69
1x2 70% 74
day 2 Front 3x6
1x2 75% 79
1x2 60% 87
day 3 Back 2x6
1x2 65% 95

WEEK 2 SQUAT WARM UP BASIC WEIGHT

1x2 70% 74
day 1 Front 4x6
1x2 75% 79
1x2 75% 109
day 2 Back 2x3
1x2 80% 116
1x2 70% 74
day 3 Front 5x3
1x2 75% 79

WEEK 3 SQUAT WARM UP BASIC WEIGHT

1x3 60% 63
day 1 Front 3x6
1x3 65% 69
1x6 70% 74
day 2 Front 6x3
1x6 75% 79
1x3 60% 87
day 3 Back 3x6
1x3 65% 95

WEEK 4 SQUAT WARM UP BASIC WEIGHT

1x5 70% 74
day 1 Front 5x3
1x5 75% 79
1x4 65% 95
day 2 Back 4x3
1x4 70% 102
1x4 75% 79
day 3 Front 4x3
1x4 85% 90

WEEK 5 SQUAT WARM UP BASIC WEIGHT

 1x2 60% 63
day 1 Front 2x6
1x2 70% 74
1x3 75% 79
day 2 Front 3x2
1x3 85% 90
1x3 75% 109
day 3 Back 2x2
1x3 85% 124

WEEK 6 SQUAT WARM UP BASIC WEIGHT

1x5 80% 84
day 1 Front 2x1
1x2 90% 95
1x5 60% 63
day 2 Front 3x3
1x3 70% 74
1x5 75% 79 1x1
day 3 Front
1x3 85% 90 1x1+

WEEK 7 SQUAT WARM UP BASIC WEIGHT

1x3 70% 102
day 1 Back 3x2
1x3 80% 116
1x5 60% 63
day 2 Front 2x6
1x5 65% 69
1x2 70% 102
day 3 Back MAX
1x2 80% 116
GRAM: __________ - __________

BASIC WEIGHT NOTES

% wt used

70% 74

80% 84

70% 102

BASIC WEIGHT NOTES

80% 84

85% 124

80% 84

BASIC WEIGHT NOTES

70% 74

80% 84

70% 102

BASIC WEIGHT NOTES

85% 90

75% 109

90% 95

BASIC WEIGHT NOTES

 75% 79

95% 100

95% 138

BASIC WEIGHT NOTES

100% 105

75% 79
95% 100
105% 111

BASIC WEIGHT NOTES

85% 124

70% 74

MAX #VALUE!