Free personalized workout plan

Chris's Squat Program V2.0

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

43 minutes

Genders

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

Source

Equipment

Barbell, Bodyweight, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

43 minutes

Genders

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

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

Workout Overview

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

Next Week

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	10 reps	120s
2. Single-Leg Leg Extension Single Leg Extensions by Avid Fitness	4 sets	12 reps	120s
3. Box Jumps ▶	3 sets	10 reps	120s

Day 2

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

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	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

Week 2

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	10 reps	120s
2. Single-Leg Leg Extension Single Leg Extensions by Avid Fitness	4 sets	12 reps	120s
3. Box Jumps ▶	3 sets	10 reps	120s

Day 2

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

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	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

Week 3

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	10 reps	120s
2. Single-Leg Leg Extension Single Leg Extensions by Avid Fitness	4 sets	12 reps	120s
3. Box Jumps ▶	3 sets	10 reps	120s

Day 2

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

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	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

Week 4

Day 1

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 Single Leg Extensions by Avid Fitness	4 sets	14 reps	60s

Day 2

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

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	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

Week 5

Day 1

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 Single Leg Extensions by Avid Fitness	4 sets	14 reps	60s

Day 2

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

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	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

Week 6

Day 1

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 Single Leg Extensions by Avid Fitness	4 sets	14 reps	60s

Day 2

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

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	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

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

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

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