Frankenstein Squat vs Barbell Front Squat Strength Standards
Compare your frankenstein squat and barbell front squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Total external load for Frankenstein Squat and Total barbell weight for Barbell Front Squat. Use the entered weight for strict Frankenstein Squat and a barbell front squat with a stable front rack, upright controlled descent below parallel, and full standing lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Frankenstein Squat vs Barbell Front Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the frankenstein squat and barbell front squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your frankenstein squat and barbell front squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Frankenstein Squat / Barbell Front Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Frankenstein Squat vs Barbell Front Squat Standards
How to read the table: The first number is Frankenstein Squat; the second is Barbell Front Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 67 / 119 lb 30.4 / 54 kg | 94 / 154 lb 42.6 / 69.9 kg | 126 / 203 lb 57.2 / 92.1 kg | 159 / 259 lb 72.1 / 117.5 kg |
| 130 lb 59 kg | 71 / 126 lb 32.2 / 57.2 kg | 99 / 162 lb 44.9 / 73.5 kg | 133 / 214 lb 60.3 / 97.1 kg | 168 / 273 lb 76.2 / 123.8 kg |
| 140 lb 63.5 kg | 74 / 132 lb 33.6 / 59.9 kg | 104 / 171 lb 47.2 / 77.6 kg | 140 / 225 lb 63.5 / 102.1 kg | 176 / 287 lb 79.8 / 130.2 kg |
| 150 lb 68 kg | 78 / 138 lb 35.4 / 62.6 kg | 109 / 179 lb 49.4 / 81.2 kg | 146 / 236 lb 66.2 / 107 kg | 185 / 301 lb 83.9 / 136.5 kg |
| 160 lb 72.6 kg | 81 / 144 lb 36.7 / 65.3 kg | 114 / 186 lb 51.7 / 84.4 kg | 152 / 246 lb 68.9 / 111.6 kg | 193 / 314 lb 87.5 / 142.4 kg |
| 170 lb 77.1 kg | 84 / 150 lb 38.1 / 68 kg | 119 / 194 lb 54 / 88 kg | 159 / 256 lb 72.1 / 116.1 kg | 201 / 327 lb 91.2 / 148.3 kg |
| 180 lb 81.6 kg | 88 / 156 lb 39.9 / 70.8 kg | 123 / 202 lb 55.8 / 91.6 kg | 165 / 266 lb 74.8 / 120.7 kg | 208 / 340 lb 94.3 / 154.2 kg |
| 190 lb 86.2 kg | 91 / 162 lb 41.3 / 73.5 kg | 128 / 209 lb 58.1 / 94.8 kg | 171 / 276 lb 77.6 / 125.2 kg | 216 / 352 lb 98 / 159.7 kg |
| 200 lb 90.7 kg | 94 / 168 lb 42.6 / 76.2 kg | 132 / 216 lb 59.9 / 98 kg | 177 / 286 lb 80.3 / 129.7 kg | 224 / 364 lb 101.6 / 165.1 kg |
| 210 lb 95.3 kg | 97 / 173 lb 44 / 78.5 kg | 137 / 223 lb 62.1 / 101.2 kg | 183 / 295 lb 83 / 133.8 kg | 231 / 376 lb 104.8 / 170.6 kg |
| 220 lb 99.8 kg | 100 / 179 lb 45.4 / 81.2 kg | 141 / 230 lb 64 / 104.3 kg | 189 / 304 lb 85.7 / 137.9 kg | 238 / 388 lb 108 / 176 kg |
| 230 lb 104.3 kg | 103 / 184 lb 46.7 / 83.5 kg | 145 / 237 lb 65.8 / 107.5 kg | 194 / 313 lb 88 / 142 kg | 245 / 400 lb 111.1 / 181.4 kg |
| 240 lb 108.9 kg | 106 / 189 lb 48.1 / 85.7 kg | 150 / 244 lb 68 / 110.7 kg | 200 / 323 lb 90.7 / 146.5 kg | 252 / 411 lb 114.3 / 186.4 kg |
| 250 lb 113.4 kg | 109 / 195 lb 49.4 / 88.5 kg | 154 / 251 lb 69.9 / 113.9 kg | 205 / 331 lb 93 / 150.1 kg | 259 / 423 lb 117.5 / 191.9 kg |
| 260 lb 117.9 kg | 112 / 200 lb 50.8 / 90.7 kg | 158 / 258 lb 71.7 / 117 kg | 211 / 340 lb 95.7 / 154.2 kg | 266 / 434 lb 120.7 / 196.9 kg |
| 270 lb 122.5 kg | 115 / 205 lb 52.2 / 93 kg | 162 / 264 lb 73.5 / 119.7 kg | 216 / 349 lb 98 / 158.3 kg | 273 / 445 lb 123.8 / 201.8 kg |
| 280 lb 127 kg | 118 / 210 lb 53.5 / 95.3 kg | 166 / 271 lb 75.3 / 122.9 kg | 221 / 357 lb 100.2 / 161.9 kg | 280 / 456 lb 127 / 206.8 kg |
| 290 lb 131.5 kg | 121 / 215 lb 54.9 / 97.5 kg | 170 / 277 lb 77.1 / 125.6 kg | 227 / 366 lb 103 / 166 kg | 286 / 467 lb 129.7 / 211.8 kg |
| 300 lb 136.1 kg | 123 / 220 lb 55.8 / 99.8 kg | 174 / 283 lb 78.9 / 128.4 kg | 232 / 374 lb 105.2 / 169.6 kg | 293 / 477 lb 132.9 / 216.4 kg |
Women’s Frankenstein Squat vs Barbell Front Squat Standards
How to read the table: The first number is Frankenstein Squat; the second is Barbell Front Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 38 / 86 lb 17.2 / 39 kg | 56 / 114 lb 25.4 / 51.7 kg | 77 / 149 lb 34.9 / 67.6 kg | 99 / 189 lb 44.9 / 85.7 kg |
| 110 lb 49.9 kg | 41 / 92 lb 18.6 / 41.7 kg | 59 / 122 lb 26.8 / 55.3 kg | 82 / 159 lb 37.2 / 72.1 kg | 106 / 202 lb 48.1 / 91.6 kg |
| 120 lb 54.4 kg | 43 / 97 lb 19.5 / 44 kg | 63 / 129 lb 28.6 / 58.5 kg | 87 / 168 lb 39.5 / 76.2 kg | 112 / 214 lb 50.8 / 97.1 kg |
| 130 lb 59 kg | 45 / 103 lb 20.4 / 46.7 kg | 66 / 136 lb 29.9 / 61.7 kg | 92 / 177 lb 41.7 / 80.3 kg | 118 / 225 lb 53.5 / 102.1 kg |
| 140 lb 63.5 kg | 48 / 108 lb 21.8 / 49 kg | 70 / 143 lb 31.8 / 64.9 kg | 96 / 186 lb 43.5 / 84.4 kg | 124 / 237 lb 56.2 / 107.5 kg |
| 150 lb 68 kg | 50 / 113 lb 22.7 / 51.3 kg | 73 / 150 lb 33.1 / 68 kg | 101 / 195 lb 45.8 / 88.5 kg | 130 / 248 lb 59 / 112.5 kg |
| 160 lb 72.6 kg | 52 / 118 lb 23.6 / 53.5 kg | 76 / 157 lb 34.5 / 71.2 kg | 105 / 204 lb 47.6 / 92.5 kg | 136 / 259 lb 61.7 / 117.5 kg |
| 170 lb 77.1 kg | 54 / 123 lb 24.5 / 55.8 kg | 79 / 163 lb 35.8 / 73.9 kg | 110 / 212 lb 49.9 / 96.2 kg | 141 / 270 lb 64 / 122.5 kg |
| 180 lb 81.6 kg | 56 / 128 lb 25.4 / 58.1 kg | 82 / 169 lb 37.2 / 76.7 kg | 114 / 220 lb 51.7 / 99.8 kg | 147 / 280 lb 66.7 / 127 kg |
| 190 lb 86.2 kg | 59 / 132 lb 26.8 / 59.9 kg | 85 / 176 lb 38.6 / 79.8 kg | 118 / 228 lb 53.5 / 103.4 kg | 152 / 290 lb 68.9 / 131.5 kg |
| 200 lb 90.7 kg | 61 / 137 lb 27.7 / 62.1 kg | 88 / 182 lb 39.9 / 82.6 kg | 122 / 236 lb 55.3 / 107 kg | 157 / 300 lb 71.2 / 136.1 kg |
| 210 lb 95.3 kg | 63 / 141 lb 28.6 / 64 kg | 91 / 188 lb 41.3 / 85.3 kg | 126 / 244 lb 57.2 / 110.7 kg | 163 / 310 lb 73.9 / 140.6 kg |
| 220 lb 99.8 kg | 65 / 146 lb 29.5 / 66.2 kg | 94 / 194 lb 42.6 / 88 kg | 130 / 252 lb 59 / 114.3 kg | 168 / 320 lb 76.2 / 145.1 kg |
| 230 lb 104.3 kg | 66 / 150 lb 29.9 / 68 kg | 97 / 199 lb 44 / 90.3 kg | 134 / 259 lb 60.8 / 117.5 kg | 173 / 330 lb 78.5 / 149.7 kg |
| 240 lb 108.9 kg | 68 / 155 lb 30.8 / 70.3 kg | 100 / 205 lb 45.4 / 93 kg | 138 / 267 lb 62.6 / 121.1 kg | 178 / 339 lb 80.7 / 153.8 kg |
How Your Frankenstein Squat vs Barbell Front Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the frankenstein squat strength level
The standards use the sex-specific thresholds from the individual Frankenstein Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the barbell front squat strength level
The standards use the sex-specific front squat thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to squat more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the frankenstein squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell front squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Frankenstein Squat and Barbell Front Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell front squat standard is higher; below zero means the frankenstein squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
45.4 → 83.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell front squat standard minus the frankenstein squat standard. A plus sign means the barbell front squat standard is higher. A minus sign means the frankenstein squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +52 lb +23.6 kg | +60 lb +27.3 kg | +77 lb +34.9 kg | +100 lb +45.4 kg |
| 130 lb 59 kg | +55 lb +25 kg | +63 lb +28.6 kg | +81 lb +36.8 kg | +105 lb +47.6 kg |
| 140 lb 63.5 kg | +58 lb +26.3 kg | +67 lb +30.4 kg | +85 lb +38.6 kg | +111 lb +50.4 kg |
| 150 lb 68 kg | +60 lb +27.2 kg | +70 lb +31.8 kg | +90 lb +40.8 kg | +116 lb +52.6 kg |
| 160 lb 72.6 kg | +63 lb +28.6 kg | +72 lb +32.7 kg | +94 lb +42.7 kg | +121 lb +54.9 kg |
| 170 lb 77.1 kg | +66 lb +29.9 kg | +75 lb +34 kg | +97 lb +44 kg | +126 lb +57.1 kg |
| 180 lb 81.6 kg | +68 lb +30.9 kg | +79 lb +35.8 kg | +101 lb +45.9 kg | +132 lb +59.9 kg |
| 190 lb 86.2 kg | +71 lb +32.2 kg | +81 lb +36.7 kg | +105 lb +47.6 kg | +136 lb +61.7 kg |
| 200 lb 90.7 kg | +74 lb +33.6 kg | +84 lb +38.1 kg | +109 lb +49.4 kg | +140 lb +63.5 kg |
| 210 lb 95.3 kg | +76 lb +34.5 kg | +86 lb +39.1 kg | +112 lb +50.8 kg | +145 lb +65.8 kg |
| 220 lb 99.8 kg | +79 lb +35.8 kg | +89 lb +40.3 kg | +115 lb +52.2 kg | +150 lb +68 kg |
| 230 lb 104.3 kg | +81 lb +36.8 kg | +92 lb +41.7 kg | +119 lb +54 kg | +155 lb +70.3 kg |
| 240 lb 108.9 kg | +83 lb +37.6 kg | +94 lb +42.7 kg | +123 lb +55.8 kg | +159 lb +72.1 kg |
| 250 lb 113.4 kg | +86 lb +39.1 kg | +97 lb +44 kg | +126 lb +57.1 kg | +164 lb +74.4 kg |
| 260 lb 117.9 kg | +88 lb +39.9 kg | +100 lb +45.3 kg | +129 lb +58.5 kg | +168 lb +76.2 kg |
| 270 lb 122.5 kg | +90 lb +40.8 kg | +102 lb +46.2 kg | +133 lb +60.3 kg | +172 lb +78 kg |
| 280 lb 127 kg | +92 lb +41.8 kg | +105 lb +47.6 kg | +136 lb +61.7 kg | +176 lb +79.8 kg |
| 290 lb 131.5 kg | +94 lb +42.6 kg | +107 lb +48.5 kg | +139 lb +63 kg | +181 lb +82.1 kg |
| 300 lb 136.1 kg | +97 lb +44 kg | +109 lb +49.5 kg | +142 lb +64.4 kg | +184 lb +83.5 kg |
How Women’s Frankenstein Squat and Barbell Front Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
40.8 → 73.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell front squat standard minus the frankenstein squat standard. A plus sign means the barbell front squat standard is higher. A minus sign means the frankenstein squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +48 lb +21.8 kg | +58 lb +26.3 kg | +72 lb +32.7 kg | +90 lb +40.8 kg |
| 110 lb 49.9 kg | +51 lb +23.1 kg | +63 lb +28.5 kg | +77 lb +34.9 kg | +96 lb +43.5 kg |
| 120 lb 54.4 kg | +54 lb +24.5 kg | +66 lb +29.9 kg | +81 lb +36.7 kg | +102 lb +46.3 kg |
| 130 lb 59 kg | +58 lb +26.3 kg | +70 lb +31.8 kg | +85 lb +38.6 kg | +107 lb +48.6 kg |
| 140 lb 63.5 kg | +60 lb +27.2 kg | +73 lb +33.1 kg | +90 lb +40.9 kg | +113 lb +51.3 kg |
| 150 lb 68 kg | +63 lb +28.6 kg | +77 lb +34.9 kg | +94 lb +42.7 kg | +118 lb +53.5 kg |
| 160 lb 72.6 kg | +66 lb +29.9 kg | +81 lb +36.7 kg | +99 lb +44.9 kg | +123 lb +55.8 kg |
| 170 lb 77.1 kg | +69 lb +31.3 kg | +84 lb +38.1 kg | +102 lb +46.3 kg | +129 lb +58.5 kg |
| 180 lb 81.6 kg | +72 lb +32.7 kg | +87 lb +39.5 kg | +106 lb +48.1 kg | +133 lb +60.3 kg |
| 190 lb 86.2 kg | +73 lb +33.1 kg | +91 lb +41.2 kg | +110 lb +49.9 kg | +138 lb +62.6 kg |
| 200 lb 90.7 kg | +76 lb +34.4 kg | +94 lb +42.7 kg | +114 lb +51.7 kg | +143 lb +64.9 kg |
| 210 lb 95.3 kg | +78 lb +35.4 kg | +97 lb +44 kg | +118 lb +53.5 kg | +147 lb +66.7 kg |
| 220 lb 99.8 kg | +81 lb +36.7 kg | +100 lb +45.4 kg | +122 lb +55.3 kg | +152 lb +68.9 kg |
| 230 lb 104.3 kg | +84 lb +38.1 kg | +102 lb +46.3 kg | +125 lb +56.7 kg | +157 lb +71.2 kg |
| 240 lb 108.9 kg | +87 lb +39.5 kg | +105 lb +47.6 kg | +129 lb +58.5 kg | +161 lb +73.1 kg |
Frankenstein Squat and Barbell Front Squat Exercises Used by This Calculator
This calculator uses a strict frankenstein squat test and a full-depth barbell front squat. Use strict canonical Frankenstein Squat and Barbell Front Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Frankenstein Squat setup and load convention
the entered weight for strict Frankenstein Squat valid Frankenstein Squat reps The movement must follow the defined Frankenstein Squat path: barbell rests across the front delts while arms extend forward and the lifter squats to valid depth and stands to lockout and finish with A valid finish requires the defined end position for Frankenstein Squat, visible control of the weight, and no assistance or substituted exercise style Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Keep the bar in the front rack through full depth
Enter the bar plus all plates. Support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee, and stand to full lockout while retaining the front rack. Do not enter per-side plates, back squats, Zercher or goblet squats, Smith or machine squats, partial reps, assisted reps, or reps that lose the front rack.
Enter one recent Frankenstein Squat result and one recent Barbell Front Squat result
Use each exercise’s canonical input: Total external load for Frankenstein Squat and Total barbell weight for Barbell Front Squat.
Related Tools
- Frankenstein Squat — View the individual Frankenstein Squat standards and next strength-level target.
- Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
- Paused Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pin Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.