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Chris's Squat Program V2.0

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

43 minutes

Genders

Female, Male

Goals

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

As mentioned in the previous program (V1.0), there are 3 squat variations that we are going to utilise through this program to build our strength, stability and movement efficiency. You should h

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Average Exertion

70%

Average Cardio Intensity

50%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

43 minutes

Genders

Female, Male

Days per week

3 days

Goals

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

As mentioned in the previous program (V1.0), there are 3 squat variations that we are going to utilise through this program to build our strength, stability and movement efficiency. You should h

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Machine

Avg Exertion

70%

Workout Type

Muscle Focus

Avg Cardio Intensity

50%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets10 reps120s
2. Single Leg Curl
Single Leg Curl
4 sets12 reps120s
3. Hyperextension
Hyperextension
3 sets10 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets10 reps120s
2. Single Leg Curl
Single Leg Curl
4 sets12 reps120s
3. Hyperextension
Hyperextension
3 sets10 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets10 reps120s
2. Single Leg Curl
Single Leg Curl
4 sets12 reps120s
3. Hyperextension
Hyperextension
3 sets10 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets6 - 8 reps120s
2. Box Jumps
Box Jumps
3 sets10 reps120s
3. Single-Leg Leg Extension4 sets14 reps60s

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets10 reps120s
2. Hyperextension
Hyperextension
3 sets10 reps120s
3. Single Leg Curl
Single Leg Curl
4 sets14 reps60s

Week 5



ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets6 - 8 reps120s
2. Box Jumps
Box Jumps
3 sets10 reps120s
3. Single-Leg Leg Extension4 sets14 reps60s

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets10 reps120s
2. Hyperextension
Hyperextension
3 sets10 reps120s
3. Single Leg Curl
Single Leg Curl
4 sets14 reps60s

Week 6



ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets6 - 8 reps120s
2. Box Jumps
Box Jumps
3 sets10 reps120s
3. Single-Leg Leg Extension4 sets14 reps60s

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets10 reps120s
2. Hyperextension
Hyperextension
3 sets10 reps120s
3. Single Leg Curl
Single Leg Curl
4 sets14 reps60s

Date Created: 5/26/19, 10:05 PM


Last Updated: 9/12/20, 9:37 PM

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