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Programs
Project 405 logo: a lifter in a front squat, four plates a side. The 12 week front squat program.
12 week training program

Project 405

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Guides
405 Front Squat Guide logo: a lifter in a front squat, four plates a side
Technique and progression

405 Front Squat Guide

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The 405 Protocol, the one page sheet
8 to 12 week front squat progression

The 405 Protocol

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