Chris's Squat Program V2.0

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 33 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

 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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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Back Squat
5 sets10 reps120s
2.Single-Leg Leg Extension
4 sets12 reps120s
3.Box Jump
3 sets10 reps120s

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

ExerciseSetsRepsRest
1.Barbell Overhead Squat
5 sets10 reps120s
2.Single Leg 45 Degree Leg Press
4 sets12 reps120s
3.Goblet Jump Squats
3 sets10 reps120s

Date Created: 5/26/2019, UTC


Last Updated: 10/31/2021, UTC





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