Free personalized workout plan

Chris's Squat Program V3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

3 days

Time

51 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

The final part of my Squat Program continues in the same structure and format. 3 core squat exercises - back, front and overhead. 3 exercises per session - core exercise, accessory exercise and

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Equipment

Barbell, Bench, Bodyweight, Dumbbell, Machine

Average Exertion

80%

Average Cardio Intensity

50%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

51 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

The final part of my Squat Program continues in the same structure and format. 3 core squat exercises - back, front and overhead. 3 exercises per session - core exercise, accessory exercise and

Show More

Equipment

Barbell, Bench, Bodyweight, Dumbbell, Machine

Avg Exertion

80%

Workout Type

Muscle Focus

Avg Cardio Intensity

50%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Pause Squat5 sets5 reps180s
2. Box Jumps
Box Jumps
3 sets6 reps120s
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Overhead Pause Squat5 sets5 reps180s
2. Goblet Jump Squats
Goblet Jump Squats
3 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
4 sets12 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Pause Squat5 sets5 reps180s
2. Box Jumps
Box Jumps
3 sets6 reps120s
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Overhead Pause Squat5 sets5 reps180s
2. Goblet Jump Squats
Goblet Jump Squats
3 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
4 sets12 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Pause Squat5 sets5 reps180s
2. Box Jumps
Box Jumps
3 sets6 reps120s
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Overhead Pause Squat5 sets5 reps180s
2. Goblet Jump Squats
Goblet Jump Squats
3 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
4 sets12 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5, 3, 1, 3, 5 reps180s
2. Box Jumps
Box Jumps
3 sets6 reps120s
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
6 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets5, 3, 1, 3, 5 reps180s
2. Hyperextension
Hyperextension
3 sets6 reps120s
3. Single Leg Stiff-leg Deadlift with One Dumbbell6 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Barbell Overhead Squat5 sets5, 3, 1, 3, 5 reps180s
2. Goblet Jump Squats
Goblet Jump Squats
3 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
6 sets12 reps120s

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5, 3, 1, 3, 5 reps180s
2. Box Jumps
Box Jumps
3 sets6 reps120s
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
6 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets5, 3, 1, 3, 5 reps180s
2. Hyperextension
Hyperextension
3 sets6 reps120s
3. Single Leg Stiff-leg Deadlift with One Dumbbell6 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Barbell Overhead Squat5 sets5, 3, 1, 3, 5 reps180s
2. Goblet Jump Squats
Goblet Jump Squats
3 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
6 sets12 reps120s

Week 6



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5, 3, 1, 3, 5 reps180s
2. Box Jumps
Box Jumps
3 sets6 reps120s
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
6 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets5, 3, 1, 3, 5 reps180s
2. Hyperextension
Hyperextension
3 sets6 reps120s
3. Single Leg Stiff-leg Deadlift with One Dumbbell6 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Barbell Overhead Squat5 sets5, 3, 1, 3, 5 reps180s
2. Goblet Jump Squats
Goblet Jump Squats
3 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
6 sets12 reps120s

Date Created: 5/27/19, 8:22 AM


Last Updated: 9/12/20, 9:38 PM

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