The Tim Swords 7 Week Front Squat Program is a free percentage-based peaking cycle from Tim Swords, an Olympic weightlifting coach with Team Houston Weightlifting / FuBarbell. The program runs 7 weeks with 3 squat sessions per week. Front squats are the primary movement, trained twice a week, and back squats are trained once per week. The cycle builds to a max front squat attempt in week 6 and a max back squat attempt in week 7.
The training philosophy comes straight from Olympic weightlifting coaching: high-frequency submaximal front squat volume in the early weeks, gradually tightening intensity until you’re doing heavy singles and a true max attempt. You’ll work off both your front squat and back squat 1RMs throughout. Weeks 1-3 stay in the 60-80% range, weeks 4-5 climb to 85-95%, and week 6 peaks with singles at 100% and a max attempt. Week 7 is a taper that ends with a max back squat. It’s built to peak, not to build general fitness.
This program is right for intermediate-plus lifters who can handle squatting 3 days per week and want a bigger front squat. It’s popular with weightlifters who compete and need to peak both lifts on a set timeline. If you’re newer to squatting or haven’t run a peaking block before, you’d be better served by a longer general strength cycle first, like the Hatch Squat Program. For other Olympic weightlifting-focused programs, check out the LSUS 10-5-3 Olympic Weightlifting Program.
Table of Contents
Tim Swords 7 Week Front Squat Program Spreadsheet
Tim Swords Squat Program (FuBarbell)
Tim Swords 7 Week Front Squat Program Spreadsheet | LiftVault.com
Program Overview
- 7 weeks long
- 3 training days per week
- Front squat is the primary movement, trained twice per week
- Back squat is the secondary movement, trained once per week
- Loads are percentage-based off both your front squat and back squat 1RM
- Week 6: max front squat attempt
- Week 7: taper week with a max back squat attempt
The program was written by Tim Swords, an Olympic weightlifting coach with Team Houston Weightlifting. The original article and program structure are published by FuBarbell. The spreadsheet uses separate SETS and REPS columns so there’s no ambiguity about notation: the program calls for 6 sets of 2 reps at 70% in week 1, day 1 (written as 6×2@70%), which matches the original FuBarbell source.
The intensity arc is straightforward. Early weeks build volume at moderate percentages. The middle weeks tighten up with heavier work. Week 6 is your front squat peak. Week 7 is a taper session that finishes with a max back squat. You don’t need any special equipment beyond a rack and bumpers (or a standard barbell if you have the wrist mobility for a back rack front squat).
Tim Swords 7 Week Front Squat Program FAQs
What is the Tim Swords 7 Week Front Squat program?
It’s a 7-week peaking cycle for the front squat, written by Tim Swords, an Olympic weightlifting coach at Team Houston Weightlifting. The program is available for free through FuBarbell. You squat 3 days a week, front squatting twice and back squatting once. Loads are all percentage-based off your current maxes. The cycle builds to a max front squat in week 6 and a max back squat in week 7.
How many days a week do I squat?
Three days per week. Two of those sessions are front squat-focused, and one session is back squat-focused. The front squat is the primary movement, so it gets more volume and intensity across the program. The back squat work keeps your back squat from deteriorating and primes you for the max back squat attempt in week 7.
Do I need my front squat and back squat maxes?
Yes. The spreadsheet auto-calculates all your training loads from both 1RMs. Enter your front squat max and your back squat max once, and the sheet fills in every weight for all 7 weeks. If you don’t have a recent tested max for one or both lifts, do a conservative estimate or run a short test week before starting. A bad estimate in either direction will skew the whole program.
How heavy does it get?
Pretty heavy by the end. Weeks 1-3 stay in the 60-80% range and build your base. Weeks 4-5 push into 85-95%. Week 6 has you hitting singles at 100% of your current max and then attempting a new max front squat. Week 7 is a taper that finishes with a max back squat attempt. If your training has gone well for 6 weeks, you should have a shot at a new PR on both lifts.
Is it good for beginners?
No. This is a peaking program, not a learning program. The intensity in weeks 5-6 requires solid technique under fatigue, and beginners aren’t there yet. You’d also be leaving a lot of potential linear progress on the table by jumping into a peak before you’ve exhausted basic progression. I’d recommend running a general strength program first. The Hatch Squat Program is a good option for lifters who want to bring up both squat variations before attempting a peak.
