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Chris's Squat Program V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
43 minutes/day | 3 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
1 x Dumbbell, Barbell, Bodyweight, Machine, Squat Rack
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
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 have laid solid foundations with the V1.0 program and now you can expect V2.0 to begin ramping up the intensity. The 6 week program will immediately introduce you to the barbell back, front and overhead squat; these are the core lifts and you will perform one of them every day. They are accompanied by an isolation exercise (continuing to build strength in the hamstrings and quads) and also a squat accessory exercise (either lower back extensions, box jumps or goblet squat jumps). Week 1-3 will start with a relative high rep range to allow the focus to be on technique still. As we move into the second phase (week 4-6), we begin to lift the intensity by dropping the number of reps, increasing the load and also incorporating single leg work. By the conclusion of this program you will be ready to move onto the final 6 week program - V3.0. 

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Workout Overview



Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Single-Leg Leg Extension demonstrationPlay Single-Leg Leg Extension demonstration
4 sets, 12 reps, (rest 120s)
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Box Jumps
3 sets, 10 reps, (rest 120s)
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Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
5 sets, 10 reps, (rest 120s)
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Single Leg Curl
4 sets, 12 reps, (rest 120s)
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Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 10 reps, (rest 120s)
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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
5 sets, 10 reps, (rest 120s)
Show Alternative Exercises
One Leg 45 Degree Leg Press
4 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Goblet Jump Squats demonstrationPlay Goblet Jump Squats demonstration
3 sets, 10 reps, (rest 120s)
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Date Created: 5/26/2019, EDT


Last Updated: 7/12/2021, EDT

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