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Home » Programs » 7 Week Programs » 7 Week Squat Programs » Tim Swords 7 Week Front Squat Program Spreadsheet

Tim Swords 7 Week Front Squat Program Spreadsheet

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By Kyle Risley
Last updated July 9, 2021

Experience level: Intermediate

Weeks: 7

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Olympic Weightlifting, Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat, though it is designed to peak the front squat.

These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way.

The primary squat stance is worked twice per week, while the alternate squat stance is worked once per week.

If you want to focus on back squats, you can simply replace front squats with back squats and vice versa so you are back squatting twice weekly.

2/20/20 Update: There was a mix up of sets and reps on the “v2” spreadsheet. This has been fixed in the v2.1 version. The other spreadsheet was always correct.

Table of Contents

  • 1 Program Overview
  • 2 Tim Swords 7 Week Front Squat Program Spreadsheet
  • 3 Tim Swords 7 Week Front Squat Program Spreadsheet (alt)

Program Overview

  • Program is 7 weeks long
  • 3 training days per week
  • The primary squat stance is trained twice per week, while the alternate squat stance is trained once per week
    • To run the program for front squats, you’ll front squat twice per week.
  • Loads are calculated based on a percentage of each squat variation

Tim Swords 7 Week Front Squat Program Spreadsheet

Source + Review

Tim Swords 7 Week Squat Program (Front Squat Focus) v2 | LiftVault.com

Tim Swords 7 Week Front Squat Program Spreadsheet (alt)

Spreadsheet source

Tim Swords 7 Week Squat Program - Front Squat Focus - LiftVault.com

tim-swords-squat-program

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 7 Week Programs, 7 Week Squat Programs, Lift Specific Program, Olympic Weightlifting Programs, Programs, Squat Program
Tagged With: 3 Day Workout Plan
Squat frequency: 3


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