Experience
Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 10 reps | 120s | |
2. Single-Leg Leg Extension | 4 sets | 12 reps | 120s | |
3. Box Jumps![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 10 reps | 120s | |
2. Single Leg Curl![]() | 4 sets | 12 reps | 120s | |
3. Hyperextension![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 10 reps | 120s | |
2. One Leg 45 Degree Leg Press![]() | 4 sets | 12 reps | 120s | |
3. Goblet Jump Squats![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 10 reps | 120s | |
2. Single-Leg Leg Extension | 4 sets | 12 reps | 120s | |
3. Box Jumps![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 10 reps | 120s | |
2. Single Leg Curl![]() | 4 sets | 12 reps | 120s | |
3. Hyperextension![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 10 reps | 120s | |
2. One Leg 45 Degree Leg Press![]() | 4 sets | 12 reps | 120s | |
3. Goblet Jump Squats![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 10 reps | 120s | |
2. Single-Leg Leg Extension | 4 sets | 12 reps | 120s | |
3. Box Jumps![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 10 reps | 120s | |
2. Single Leg Curl![]() | 4 sets | 12 reps | 120s | |
3. Hyperextension![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 10 reps | 120s | |
2. One Leg 45 Degree Leg Press![]() | 4 sets | 12 reps | 120s | |
3. Goblet Jump Squats![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 6 - 8 reps | 120s | |
2. Box Jumps![]() | 3 sets | 10 reps | 120s | |
3. Single-Leg Leg Extension | 4 sets | 14 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 10 reps | 120s | |
2. Hyperextension![]() | 3 sets | 10 reps | 120s | |
3. Single Leg Curl![]() | 4 sets | 14 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 6 - 8 reps | 120s | |
2. Goblet Jump Squats![]() | 3 sets | 10 reps | 120s | |
3. One Leg 45 Degree Leg Press![]() | 4 sets | 14 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 6 - 8 reps | 120s | |
2. Box Jumps![]() | 3 sets | 10 reps | 120s | |
3. Single-Leg Leg Extension | 4 sets | 14 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 10 reps | 120s | |
2. Hyperextension![]() | 3 sets | 10 reps | 120s | |
3. Single Leg Curl![]() | 4 sets | 14 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 6 - 8 reps | 120s | |
2. Goblet Jump Squats![]() | 3 sets | 10 reps | 120s | |
3. One Leg 45 Degree Leg Press![]() | 4 sets | 14 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 6 - 8 reps | 120s | |
2. Box Jumps![]() | 3 sets | 10 reps | 120s | |
3. Single-Leg Leg Extension | 4 sets | 14 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 10 reps | 120s | |
2. Hyperextension![]() | 3 sets | 10 reps | 120s | |
3. Single Leg Curl![]() | 4 sets | 14 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 6 - 8 reps | 120s | |
2. Goblet Jump Squats![]() | 3 sets | 10 reps | 120s | |
3. One Leg 45 Degree Leg Press![]() | 4 sets | 14 reps | 120s |
See More Similar Workouts
See More More Workouts by Chris Stone
See More Similiar muscle focus workouts
See More Workouts with similar equipment
See More 3 day workouts that are 43 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.