Free personalized workout plan

Chris's Squat Program V1.0

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

2 days

Time

42 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

This is my Squat Program which has been carefully designed to take a novice right through to becoming an advanced lifter in the matter of 16 weeks. The Squat is one of the most important and ben

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Average Exertion

70%

Average Cardio Intensity

50%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

42 minutes

Genders

Female, Male

Days per week

2 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

This is my Squat Program which has been carefully designed to take a novice right through to becoming an advanced lifter in the matter of 16 weeks. The Squat is one of the most important and ben

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Machine

Avg Exertion

70%

Workout Type

Muscle Focus

Avg Cardio Intensity

50%

Workout Overview

Week 1

Day 1: Focus: Glutes, Quads...

Day 2: Focus: Glutes, Hamstrings, Quads...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1. Goblet Squat5 sets12 reps120s
2. Leg Extensions3 sets12 reps120s
3. Bodyweight Jump Squat3 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Goblet Squat5 sets12 reps120s
2. Lying Leg Curls3 sets12 reps120s
3. Bodyweight Jump Squat3 sets12 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Goblet Squat5 sets12 reps120s
2. Leg Extensions3 sets12 reps120s
3. Bodyweight Jump Squat3 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Goblet Squat5 sets12 reps120s
2. Lying Leg Curls3 sets12 reps120s
3. Bodyweight Jump Squat3 sets12 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets12 reps120s
2. Leg Extensions3 sets12 reps120s
3. Bodyweight Jump Squat3 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets12 reps120s
2. Lying Leg Curls3 sets12 reps120s
3. Bodyweight Jump Squat3 sets12 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets12 reps120s
2. Leg Extensions3 sets12 reps120s
3. Bodyweight Jump Squat3 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets12 reps120s
2. Lying Leg Curls3 sets12 reps120s
3. Bodyweight Jump Squat3 sets12 reps120s
Date Created: 5/26/19, 10:00 PM

Last Updated: 9/12/20, 9:35 PM

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