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Chris's Squat Program V1.0

By Chris Stone

Experience
Beginner (1-2 years)
Time
42 minutes/day | 2 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
Barbell, Bodyweight, Dumbbell, Machine
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
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 beneficial exercises that can be performed. It is a fantastic full body exercise which will ilicit strength and stability gains throughout. There are 3 squat variations that we can use in order to build our strength, stability and become more competant with the squat. By the end of this program you will be utilising all 3 variations - back, front and overhead. Initially however, the focus must be on learning the movement patterns of the squat. If you are a beginner it is going to take a lot of practice to become competent with the squat. This is reflected in the repeated exercises and high number of sets and reps you are asked to complete for the first 4 weeks. The four weeks is broken down into 2 sections - week 1 and 2 is focused on the goblet squat and becoming accustomed to the movement. There is also an isolation exercise focused on either the hamstring or quadricep in order to build up basic strength levels. Finally you will find a bodyweight jump squat which will reinforce the mechanics of the squat movement. The second phase mvoes on from the goblet squat and get's you under a barbell where you will complete barbell back squats. By completing this 4 weeks, you will have laid a solid base for building on and will now be ready to move onto heavier barbell based squats that you find in the Intermediate program. 

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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Goblet Squat demonstrationPlay Goblet Squat demonstration
5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Goblet Squat demonstrationPlay Goblet Squat demonstration
5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Date Created: 5/26/2019, UTC


Last Updated: 9/12/2020, UTC

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