Front Squat
Quads GlutesAbsUpper back Barbell weight × reps
| Primary muscle | Quads |
|---|---|
| Secondary | Glutes, Abs, Upper back |
| Equipment | Barbell |
| Logged as | weight × reps |
| Default jump | 2.5 kg |
| Strength standard | Front squat standards, one-rep max |
Cue
Elbows high, chest up, sit straight down.
How to progress it in Beatweek
Front Squat runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.
- Rep range: a routine target of 8 means 8 to 10; a program rule brings its own range; otherwise it is read from your history.
- Some set under the top: same weight, beat each set by a rep.
- Every set at the top and the last session was not brutal (average RPE at or under 8.5): add 2.5 kg, every set back to the bottom of the range.
- Every set at the top but it was brutal: same weight, same reps, own it.
- Two sessions in a row with half the sets 2 reps under the bottom: deload 10 %, floored to the increment and never below the bar.
The rule set is in How Beatweek decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
Front Squat counts toward the front squat strength standard: see where your lift stands in the front squat standards by bodyweight, or turn a set into a max with the front squat one-rep max calculator.
In these programs
- Upper/Lower 4-day — Lower B
- Push/Pull/Legs 6-day — Legs 2
- Heavy/Light 4-day — Light lowerPro
- Upper/Lower 3-day rotation — Lower 2Pro
Log it in Beatweek
Add Front Squat to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.