Front Squats and Back Squats

Posted on 20 Nov 2010 11:16

I have been avoiding the Back Squat for many months. But, I recently got back into Back Squatting. I follow a typical 4-day layout and it was very difficult to throw these in, but I found a way. I want to make a note that Back Squats are not a higher priority than Front Squats but they are important. I don’t want to choose between doing one and not the other. I have the freedom to do both. This topic has been discussed by Eric and Joe here. This is the way my template looks re-arranged:

Saturday – Deadlifts, Pistol Squats and Core work
Sunday – OHP, Weighted Pull-ups (will be changed to heavy rows and body weight pull-ups will be added in before the Cable Rows), Cable Rows, Facepulls and Core work
Monday – Off
Tuesday – Front Squats, Weighted Dips, Grip Training and Core work
Wednesday – Back Squats, Pull-ups (will be changed to Weighted Pull-ups at the new weight range) and Core work
Thursday – Off
Friday – Off

It may seem that Back Squats will be adversely affected by the Front Squat session before that but I have been able to manipulate the volume/load variables in such a way that there is a happy medium, which has been established. Add to that I have been very conservative in my approach to Back Squats. I don’t like throwing around numbers because it becomes a contest but I think numbers are relevant here.

My Front Squat 1RM has been 315 for a while. My Back Squat 1RM is 345.

On my Front Squat days, I have been playing in the 285-315 range for 1-5 reps. The total volume is usually between 11 and 17 reps. This method has just recently been implemented so volume is more towards the 13-15 rep range for now. As I progress, my tolerance to handle this weight will improve and the volume will increase.

Now the next day – Back Squat session, I only work up to 315 and I try to get 2-3 solid sets in. I have managed to work up to 315 for 3 sets of 5 reps but I have yet to build on that. I am using the SDT protocols so there is no “system” of doing this. Every single workout will build on the previous one.


I think most people forget that Front Squats and Back Squats are mutually beneficial to each other. This means that when one improves so does the other – there is no one way street. But this also means that when one improves it will drive the other as well!

Front Squats Video

Back Squats Video

This page created 20 Nov 2010 11:16
Last updated 19 Jul 2016 21:56

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