A progression by CJ Fazio

The 405 Protocol

An 8-12 week front squat progression on one page.

Start at week 1, or jump in at week 5 only if your form is solid and you already know your 2 rep max.

One page

8 to 12 weeks

Start at week 1 to build the movement. Form holds under load? Two rep max tested? Jump in at week 5 for the 8 week run. The fork is printed on the Protocol.

The top of the 405 Protocol

The top of the Protocol. The rest comes with the download.

Just your email, no card. The download lands on the next page and in your inbox. You also get a few short training emails from me. Unsubscribe anytime. Privacy

Looking for more?

Project 405 gives you the entire blueprint.

PROJECT 40512-Week Training Program