TIM SWORDS' SQUAT PROGRAM: _________

BS MAX FS MAX
tim swords squat
program 100 100

WEEK 1 SQUAT WARM UP BASIC WEIGHT

reps % wt used reps/sets %
6 60% 60
day 1 Front 2x6 70%
6 65% 65
2 70% 70
day 2 Front 3x6 80%
2 75% 75
2 60% 60
day 3 Back 2x6 70%
2 65% 65

WEEK 2 SQUAT WARM UP BASIC WEIGHT

2 70% 70
day 1 Front 4x6 80%
2 75% 75
2 75% 75
day 2 Back 2x3 85%
2 80% 80
2 70% 70
day 3 Front 5x3 80%
2 75% 75

WEEK 3 SQUAT WARM UP BASIC WEIGHT

3 60% 60
day 1 Front 3x6 70%
3 65% 65
6 70% 70
day 2 Front 6x3 80%
6 75% 75
3 60% 60
day 3 Back 3x6 70%
3 65% 65

WEEK 4 SQUAT WARM UP BASIC WEIGHT

5 70% 70
day 1 Front 5x3 85%
5 75% 75
4 65% 65
day 2 Back 4x3 75%
4 70% 70
4 75% 75
day 3 Front 4x3 90%
4 85% 85

WEEK 5 SQUAT WARM UP BASIC WEIGHT

 2 60% 60
day 1 Front 2x6 75%
2 70% 70
3 75% 75
day 2 Front 3x2 95%
3 85% 85
3 75% 75
day 3 Back 2x2 95%
3 85% 85

WEEK 6 SQUAT WARM UP BASIC WEIGHT

5 80% 80
day 1 Front 2x1 100%
2 90% 90
5 60% 60
day 2 Front 3x3 75%
3 70% 70
5 75% 75 1x1 95%
day 3 Front
3 85% 85 1x1+ 105%

WEEK 7 SQUAT WARM UP BASIC WEIGHT

3 70% 70
day 1 Back 3x2 85%
3 80% 80
5 60% 60
day 2 Front 2x6 70%
5 65% 65
2 70% 70
day 3 Back MAX MAX
2 80% 80
: __________ - __________

SIC WEIGHT NOTES

wt used

70

80

70

SIC WEIGHT NOTES

80

85

80

SIC WEIGHT NOTES

70

80

70

SIC WEIGHT NOTES

85

75

90

SIC WEIGHT NOTES

 75

95

95

SIC WEIGHT NOTES

100

75
95
105

SIC WEIGHT NOTES

85

70