 Werewolf Training |
Gain Strength
Originally posted: 12/31/09
Updated: 1/20/10 (update rest time on HIRT circuits, added Excel spreadsheet workout logs)
This training routine is designed for you to gain strength. That’s it.
So you have already been through two or three Werewolf Training for Muscle Gain cycles. You gained 5-10 pounds of muscle in that time and you got a little stronger. You are psyched about your progress but you’re a little bored with the program.
It is time to change up your training a little bit, but you know you can’t jump right into a strict fat loss phase, or you risk losing most of your new muscle. What to do? What to do?
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Keeping All Your Muscle Gains
The key to keeping all of your new muscle mass, is to make those muscle fibers as dense as possible with heavier strength training. You want to maximize the strength in your new muscle, while limiting fat gain because you weren’t overly strict with your diet in the first Werewolf Training for Muscle Gains phase, since your mail goal was to gain muscle not to lose fat.
Werewolf Training Principles for Strength Gains
If you want to know the principles of Werewolf Training, go read about it at the Werewolf Training for Muscle Gains page. Now we are going to change those principles a little bit to help you get as strong as possible with your new muscle mass.
Progress Factor #1 – Training
The training portion of Werewolf Training for Strength Gains is very similar to Werewolf Training for Muscle Gains, except that we will be focusing more on heavier sets and varying weights a bit less. As the goal is primarily strength gains, we will not be focusing on stimulating hypertrophy.
Weight selection:
This time around we won’t be using the same weight for every set. With Werewolf Training for Strength Gains, we will be looking to increase the weight whenever possible. That means whenever you can complete the desired number of reps, you should always increase the weight for your next set. The weight increases should be small, but it is the linear progress we are after.
Example: If 3 sets of 5 reps are prescribed and you complete your first set of 5 with 200 lbs, you should increase to 205 or 210 for your next set. If you can complete that, increase by 5-10 lbs for the last set. If you can complete that, then you know which weight to use for the first set the next time you attempt that exercise.
Exercise selection:
There will be far less variety in exercise selection compared to Werewolf Training for Muscle Gains, because we want to maximize the frequency of each specific movement in order to facilitate maximum neurological adaptation. In other words, we want to perform each exercise as heavy as possible, as often as possible without overtraining, in order to teach our muscles to get really, really strong at those specific exercises.
Varying weights and reps:
We will still be varying weights and reps, but the rep ranges will be altered to focus more on strength gains. Instead of varying the reps from 5 to 20, we will be varying the reps from 1 to 7.
Other strength training principles:
Negative rep overloading will still be used. I highly recommend you attempt some tension training with resistance bands, as this will REALLY help your strength gains. The number of sets will be higher, the number of reps will be lower, and I still advocate minimizing cardio except for the HIRT routines that are integrated into your strength training.
Progress Factor #2 – Recovery
You still need to maximize recovery to make good progress. Don’t forget to stretch!
Follow the recovery principles outlined in Werewolf Training for Muscle Gains – Recovery.
Progress Factor #3 – Nutrition
You still need to follow a solid diet to make progress.
Follow the nutrition principles outlined in Werewolf Training for Muscle Gains – Nutrition.
Progress Factor #4 – Supplements
As usual, you don’t need supplements, but they sure do help. For this strength training phase I recommend the Mega Force Muscle (a Nitric Oxide supplement), Protein Powder, XTend (an amino acid supplements), Kre-Alkalyn 1000 (creatine), and Biotest Surge. This group of supplements will help you the most when you are trying to maximize strength gains.
For more information about those supplements, view the detailed descriptions back in the Werewolf Training for Muscle Gains – Supplements post.
The Werewolf Training Workout Routine for Strength Gains
 Werewolf Training |
Here is a 28 day, 4 week Werewolf Training routine designed to build strength, that you can repeat as many times as you want. There is no variance with rest days as there is with Werewolf Training for Muscle Gains. You train 5 days and take 2 off. End of story.
Overtraining - If the frequency is too much for you, you can swap the day 6 off day with the day 4 workout day. In that case, instead of weights, HIRT, weights, HIRT, weights, off, off, repeat, you would be doing weights, HIRT, weights, off, HIRT, weights, off, repeat. Same number of days, just an off day injected into the middle of the week and you’ll end up training one day on the weekend.
Where I have indicated “with bands”, please incorporate resistance bands to increase strength gains. If you don’t have bands, don’t want to get them, or don’t want to learn how to use them, it’s your loss.
- Barbell back squats – 3 sets x 5 reps, 1 set x 3 reps
Dumbbell bench press – 2 sets x 5 reps, 1 set x 3 reps
Barbell bent over rows – 3 sets x 5 reps
a) Standing military press with bands – 3 sets x 5 reps
b) Seated calf raise – 3 sets x 5 reps
a) Hammer curls – 3 sets x 7 reps
b) Skull crushers – 3 sets x 7 reps - A 20 minute HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 2 minutes and move on to the circuits.
Do as many reps as possible for each exercise before moving on to the next exercise. Each super-set should be performed once for 5 minutes. Take a 2 minute rest between each super-set.
1a) Reverse crunch with bands – 20 reps
1b) Skipping lunges – 40 skips
1c) Push ups – 20 reps2a) Fold ups with medicine ball – 10 reps
2b) Jump squats – 20 jumps
2c) Inverted rows – 20 reps3a) Russian twist with medicine ball or plate – 20 reps
3b) Step ups with medicine ball – 20 reps
3c) Jump rope – 200 jumpsCool down and stretch.
- Barbell bench press with bands – 3 sets x 5 reps, 1 set x 3 reps
Stiff leg deadlifts – 2 sets x 5 reps, 1 set x 3 reps
Pull ups, weighted if possible – 3 sets x 5 reps
a) Push press – 3 sets x 5 reps
b) Standing calf raise – 3 sets x 5 reps
a) Dips – 3 sets x 5 reps
b) Standing alternating dumbbell curl – 3 sets x 5 reps - A 20 minute abdominal HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.
Perform the abdominal circuit twice for 5 minutes without rest. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.
Take a 2 minute rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.
a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 10 wipes or twists
b) Situps with medicine ball on chest – 20 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)
d) Jumping squat thrusts – 10 thrustsCool down and stretch.
- Barbell rack pulls from 3 inches off the floor with bands – 3 sets x 5 reps, 1 set x 3 reps
Incline barbell bench press – 3 sets x 5 reps, 1 set x 3 reps
a) One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 3 sets x 5 reps
b) Seated calf raise – 3 sets x 7 reps
Seated dumbbell shoulder press – 3 sets x 5 reps
Chin ups, weighted if possible – 3 sets x 5 reps - Off
- Off
- Barbell back squats – 1 set x 5 reps, 1 set x 1 rep, 1 set x 5 reps, 1 set x 1 rep, 1 set x 3 reps
Dumbbell bench press – 1 set x 5 reps, 2 sets x 3 reps
Barbell bent over rows – 2 sets x 5 reps, 1 set x 3 reps
a) Standing military press with bands – 2 sets x 5 reps, 1 set x 3 reps
b) Standing calf raise – 3 sets x 7 reps
a) Hammer curls – 3 sets x 5 reps
b) Skull crushers – 3 sets x 5 reps - A 20 minute HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 90 seconds and move on to the circuits.
Do as many reps as possible for each exercise before moving on to the next exercise. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.
Each super-set should be performed once for 6 minutes. Take a 90 second rest between each super-set.
1a) Reverse crunch with bands – 25 reps
1b) Skipping lunges – 50 skips
1c) Push ups – 20 reps2a) Fold ups with medicine ball – 15 reps
2b) Jump squats – 25 jumps
2c) Inverted rows – 20 reps3a) Russian twist with medicine ball or plate – 25 reps
3b) Step ups with medicine ball – 25 reps
3c) Jump rope – 200 jumpsCool down and stretch.
- Barbell bench press with bands – 1 set x 5 reps, 1 set x 1 rep, 1 set x 5 reps, 1 set x 1 rep, 1 set x 3 reps
Stiff leg deadlifts – 1 set x 5 reps, 2 sets x 3 reps
Pull ups, weighted if possible – 2 sets x 5 reps, 1 set x 3 reps
a) Push press – 2 sets x 5 reps – 1 set x 3 reps
b) Seated calf raise – 3 sets x 10 reps
a) Dips – negative rep overload – 3 sets x 5 reps with 20% more than your 5 rep max or 40% more than your 10 rep max
* negative rep overloading on dips will require a spotter, or you will have to climb back up to the top of the dip station in order to descend for your next rep
b) Standing alternating dumbbell curl – 3 sets x 5 reps - A 20 minute abdominal HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.
Perform the abdominal circuit twice for 6 minutes without rest. Take a 90 second rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.
a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 15 wipes or twists
b) Situps with medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Jumping squat thrusts – 12 thrustsCool down and stretch.
- Barbell rack pulls from 6 inches off the floor with bands – 3 sets x 5 reps, 1 set x 3 reps
Incline barbell bench press – 2 sets x 5 reps, 1 set x 3 reps
a) One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 2 sets x 5 reps, 1 set x 3 reps
b) Standing calf raise – 3 sets x 10 reps
Seated dumbbell shoulder press – 2 sets x 5 reps, 1 set x 3 reps
Chin ups, weighted if possible – 2 sets x 5 reps, 1 set x 3 reps - Off
- Off
- Barbell back squats – test your max – reps: 5, 3, 2, 1, 1, 1
Dumbbell bench press – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
Barbell bent over rows – 3 sets x 3 reps
a) Standing military press – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
b) Seated calf raise – 3 sets x 12 reps
a) Hammer curls – 2 sets x 5 reps, 1 set x 3 reps
b) Skull crushers – 2 sets x 5 reps, 1 set x 3 reps - A 20 minute HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 90 seconds and move on to the circuits.
Do as many reps as possible for each exercise before moving on to the next exercise. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.
Each super-set should be performed once for 7 minutes. Take a 90 second rest between each super-set.
1a) Reverse crunch with bands – 30 reps
1b) Skipping lunges – 50 skips
1c) Push ups – 25 reps2a) Fold ups with medicine ball – 20 reps
2b) Jump squats – 25 jumps
2c) Inverted rows – 25 reps3a) Russian twist with medicine ball or plate – 30 reps
3b) Step ups with medicine ball – 25 reps
3c) Jump rope – 200 jumpsCool down and stretch.
- Barbell bench press – negative rep overload – 3 sets x 5 reps with 20% more than your 5 rep max or 40% more than your 10 rep max (test your bench press max next week)
* negative rep overloading on the bench press will require a spotter
Stiff leg deadlifts – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
Pull ups, weighted if possible – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
a) Push press – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
b) Standing calf raise – 3 sets x 12 reps
a) Dips – 1 sets x 5 reps, 2 sets x 3 reps
b) Standing alternating dumbbell curl – 2 sets x 5 reps - A 20 minute abdominal HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.
Perform the abdominal circuit twice for 6 minutes without rest. Take a 90 second rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.
a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 15 wipes or twists
b) Situps with medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Jumping squat thrusts – 12 thrustsCool down and stretch.
- Barbell rack pulls from 9 inches off the floor with bands – 3 sets x 5 reps, 1 set x 3 reps (test your deadlift max next week)
a) Incline barbell bench press – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
b) Seated calf raise – 3 sets x 15 reps
One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 1 set x 5 reps, 2 sets x 3 reps
a) Chin ups, weighted if possible – negative rep overload – 3 sets x 5 reps with 20% more than your 5 rep max or 40% more than your 10 rep max
* negative rep overloading on pull ups might not necessarily require a spotter, but it might be necessary to jump up to the top position then lower yourself under control
b) Standing calf raise – 3 sets x 15 reps - Off
- Off
- Recovery Week: Avoid training to failure or past failure this week, except for deadlifts and bench press.
Barbell back squats – 3 sets x 5 reps
Dumbbell bench press – 2 sets x 7 reps
Barbell bent over rows – 2 sets x 7 reps
a) Standing military press – 2 sets x 7 reps
b) Hammer curls – 2 sets x 7 reps - A 20 minute HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 2 minutes and move on to the circuits.
Do as many reps as possible for each exercise before moving on to the next exercise. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.
Each super-set should be performed once for 4 minutes. Take a 2 minute rest between each super-set.
1a) Reverse crunch with bands – 20 reps
1b) Skipping lunges – 30 skips
1c) Push ups – 15 reps2a) Fold ups with medicine ball – 10 reps
2b) Jump squats – 15 jumps
2c) Inverted rows – 15 reps3a) Russian twist with medicine ball or plate – 20 reps
3b) Step ups with medicine ball – 15 reps
3c) Jump rope – 150 jumpsCool down and stretch.
- Barbell bench press – test your max – reps: 5, 3, 2, 1, 1, 1
Stiff leg deadlifts – 2 sets x 7 reps
Pull ups, bodyweight – 3 sets x amap
Push press – 3 sets x 7 reps
a) Dips – 2 sets x 7 reps
b) Standing calf raise – 2 sets x 5 reps - A 20 minute abdominal HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.
Perform the abdominal circuit twice for 6 minutes without rest. Take a 90 second rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.
a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 15 wipes or twists
b) Situps with medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Mountain climbers – 10 steps per legCool down and stretch.
- Deadlifts – test your max – reps: 5, 3, 2, 1, 1, 1
One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 3 sets x 7 reps
Incline barbell bench press – 3 sets x 7 reps
Chin ups, bodyweight – 3 sets x amap - Off
- Off
Werewolf Training Workout Routine in an Excel Spreadsheet
You can use these spreadsheets to track your progress. Either keep track of your numbers on the computer, or print out the spreadsheets to take to the gym with you, or both! A clipboard works great to hold your workout logs if you decide to print them out. I recommend using pen to record your numbers, as pencil fades over time.
Click here to download: Werewolf Strength Training Workout log with weekend rest protocol (28 day routine)
Click here to download: Werewolf Strength Training Workout log with 4th day rest protocol (28 day routine)
You Can Make it Happen!
Again, only dedication and rest can make this program work. You have to follow through with the whole 4 week program. Push each set to the limit and remember that any time you “can’t” complete a set or rep, it is because failure is in your head. One of the biggest hurdles to overcome with strength training, is the mental aspect.
If you think you CAN do it, or you think you CAN’T do it, you are right.
Expected Results
I haven’t tested this program out over a long period of time, so I’m going to need a couple people to try it for at least 2 cycles. Two cycles of Werewolf Training for Strength Gains will take about 54 days.
This program is best used following Werewolf Training for Muscle Gains, but can still be effective by itself. Because we only test our 1 rep max once in 4 weeks, you are best off using Werewolf Training for Strength Gains for at least 2 cycles or 54 days.
You can expect to add 10% or more to all of your lifts after 2 cycles of Werewolf Training for Strength Gains. You will probably gain some muscle too, as long as you follow the program, eat right, and practice proper recovery. Supplements will help too.
Despite the recovery week for week 4, you should still take one full active recovery (little to no lifting) week after following this program for 2 cycles or 54 days.
Additional Strength Gain Techniques
This program does not make much use of dynamic effort training, box squats, paused reps, concentric-only training, sled dragging, or many other advanced strength training techniques. In time I might write an Advanced Werewolf Training for Strength Gain workout, but for now if you want to use these methods you will have to investigate them yourself and work them into the above program accordingly.
Happy gaining!
 Werewolf Training – 3D werewolf graphic by Rowsby |
Related posts:
- Werewolf Training: A Weightlifting Routine to Gain Muscle
- Werewolf Strength Gain Workout Logs in an Excel Spreadsheet
- Werewolf Muscle Gain Workout Logs in an Excel Spreadsheet
- Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT
- Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT
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Tags: gain muscle, gain strength, mass, muscle gain, strength gain, taylor lautner, training, twilight, weight lifting, Weight Training, weightlifting
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Steve, I think I speak for the rest of your readers when I say we are really impressed with the time you put into this website and keeping it running. Thank you.
I think I will try this routine later on in spring to shed fat for summer and build lots of strength hopefully.
I like it. Been doing the same routine for about 2 months now, so I might just try this out. If I do, I’ll keep ya updated. And maybe when I complete two cycles, there just might be a cutting phase outlined and waiting for me (hint, hint) hah
This looks absolutely briliant, can it be done by both males and females?
keep up the good work!
Charlotte: All of the Werewolf Training programs can be done by males and females, although some females may prefer not to go as heavy when training for strength gains… but they should.
nice thread again steve! i hope you will make a thread for cutting too. me and my friend are using your programm, keep those program coming! thanks again…
magbabakal: Yes, that is the plan. Werewolf Training for Power and Werewolf Training for Fat Loss are coming soon.
would you do strengh gains and than cutting? i am not looking to gain anymore mass just look good with cut dense muscle. when will you have the cutting one up?
john: I guess I’ll try to whip up the cutting routine ASAP. If I were you I would focus on strength for a month or two, then cut for a couple months.
Thanks. and i just finished the first week of strength gains its pretty good. what would the Werewolf Training for Power build? it sounds like it is just another version of strengh gains
Training for power and speed is different from training for strength, but not by much. My focus on training for speed and power is to lift lighter loads with extreme reversal and acceleration. If I get a chance to write it, I believe you will be quite interested.
Hey Steve, what do you recommend for me so I can get cut? I hit the gym Monday, Wednesday, and Friday. Start with cardio and then full body workout. I wanna just get cut not gain mass. What should I do? Would doing light weight with a lot of reps do it or what?
Aaron: For now, since I haven’t written Werewolf Training for Fat Loss yet, use this Werewolf Training 2 workout, but use sets of 5-7 rather than sets of 1 or 3 reps. Replace 5 reps with 7 reps, replace 3 reps and 1 rep with 5 reps. You could also use the HIRT routine, with Monday and Friday full body training, and a 45 minute HIRT session on Wednesday. I would like to get into this, but I just found out Project Swole has malware installed on it, so I’ve gotta go clean up my site again.
Alright, thanks a lot Steve. You’re site is amazing. Keep it up.
When do you think the cutting program will be up?
Full Body Training for Fat Loss
I want to buy and learn how to use the resistance bands, Do you know a place to buy them and a good place to learn how to use them properly? Thanks!
Start with two 30 pound mini-bands and learn how to use them. Get comfortable with them, then you can experiment with different bands and different resistance.
Here are some band exercise ideas: band exercises.
How strong of a resistance band would you recommend, elite fitness has bands starting at 30lbs at the top i think. Also, if i use 30lb resistance bands should i take 30lbs off the bar from what i usually lift?
JTan and others: You should definitely start with a lighter resistance band when learning how to use them. You should count the added resistance of the band when figuring out how much weight to add to the bar or when selecting dumbbells. For example say you are doing 5 x 5 with 230 lbs using a 30 lb resistance band. You would start with 200 lbs of weights plus the 30 lb resistance band. That will probably allow you to do more than 5 reps, so simply add a little weight until the bar + the band allows you to meet the requirements for your sets, whether 5 x 5, 3 x 5, 3 x 10, or whatever you are attempting.
thanks steve, one more thing though, im back at school now and the free weight room the school provides for students that arent on the sports teams is absolute crap.. they dont have a squat rack in there so ive been doing smith machine back squats and using the incline bench for front squats. it feels awkward when im going down with the smith machine, is there an alternate position i should use to prevent any injuries or should i have spotters help me get the bar off the incline bench with my back towards it?
Thanks again, im currently on my 3rd cycle of the muscle gain routine and excited for strength training
JTan: Squat in a smith machine at your own risk. Smith squats are awkward, painful, can cause injury, and do cause much discomfort. If there is any way you can squat outside of the smith machine, I highly recommend it. I recently got a new gym membership because my old fitness center didn’t have a squat rack (or dumbbells over 115 lbs).
steve on doing negative rep overloading in bench, should i use the same weight i lift on the next bench i’ll be doing the following day?
You should be using more weight on the overload day than you use on any of your non-overload sets.
what i mean is after the overload day, should i still be using the same overload weight on the following days for bench pressing?
No, you should go back down to your regular working weight. Eventually I’m sure your working weight will be the same as what you used for the overload day, but it might take a month or so.
oh and regarding on resistance band, how many of them should i buy? how many sets of different resistance and what is your recommended starting resistance?
thanks steve
You could start with two 30 pound mini-bands and learn how to use them. If you like it and get comfortable with it, then you can experiment with different bands and different resistance.
Here are some band exercise ideas: band exercises.
thanks for the tips steve.
steve what exercise can i do as a substitute to jump squat?
Instead of jump squats you can do squat thrusts, mountain climbers, skipping lunges, or anything else that involves your legs in a calisthenic way.
Steve,
I’ve been looking over your site for a couple months now, and I’m very impressed. I’ve had good results in strength training over the past 16 – 18 months or so, but I feel it’s time to shift to power now to take advantage of the new muscle. What percentages should I lower my weights by? I know the focus will shift from simply getting the rep done, to getting the rep done as fast as possible. Just don’t know what weight to start with and what set/rep range I should be looking at. Thanks!
You can start to build speed by using dynamic effort sets, moving the weight as fast as possible for 3-5 rep sets with 50-60% of your 1 rep max. More than 60% will affect your acceleration and start speed, which will ultimately impair your speed development. Consider using plyometric exercises like jumps and explosive pushing to build power. Consider training with bands to work on your acceleration. Finally, consider training with explosive reversals to build power and starting strength – let the weight free fall for the last 2 inches of your eccentric rep, explosively reverse the movement and accelerate through the concentric to lockout.
i’ve been having some back discomfort lately and my school still doesnt have a squat rack, would it be ok to substitute back squts with front squats?
Yes.
im kind of lacking traps compared to the rest of my body, do you recommend shrugs somewhere in this routine?
Go ahead and add barbell shrugs once a week and dumbbell shrugs once a week. You can do it at the end of the workout or place of some calf training.