Free personalized workout plan
|Intermediate (2-3 years)|
|43 minutes/day | 3 days/week | 6 weeks|
|Build Muscle, Gain Strength, Powerbuilding|
|1 x Dumbbell, Barbell, Bodyweight, Machine, Squat Rack|
|Average Cardio IntensityAverage Exertion|
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.
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.