Project405

Here's why your front squat isn't improving.

You feel like you're doing everything right but the needle just isn't moving.

You can't tell if it is your form, your programming, or you. So you change something every few weeks and none of it sticks.

It's not your effort. You show up and you work.

It's not your form. You studied the 405 Front Squat Guide.

That leaves the programming. The front squat builds your strength, but you cannot build your front squat without the right system in place. Your week was not built for it.

Project 405 is that system. Twelve weeks built around one lift, every session, exercise, sets, reps and rest decided before you walk in the gym.

The number

Four plates a side.

405 on the bar is the front squat standard. It is what this program is built toward, and the reason it runs twelve weeks instead of four.

Your bar today does not change the work. It changes where the twelve weeks start.