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Chris's Squat Program V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
51 minutes/day | 3 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
Barbell, Bench, Bodyweight, Dumbbell, Machine
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
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 specific leg strengthening exercise. V3.0 continues the trend that V2.0 had established as the intensity continues to rises. During week 1-3 of the 6 week program we bring in paused squats. Paused squats are a fantastic tool for removing all muscular reflexes and momentum to ensure we are getting a maximal drive from the muscles. Great strength and stability builders. Once again, we continue with the single leg and accessory work as with the previous program. Phase 2 (week 4-6), we do not change our exercises. The only variable that changes is the load you are lifting. We will be going heavy with each core lift (sets of 5 with 5, 3, 1, 3 and 5 repetitions). Really pushing for raw strength gains at this point so be prepared to work hard and give it your all. The last phase will be tough - make no mistakes - but it is so worth it. 

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Workout Overview



Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Box Jumps
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Barbell Pause Front Squat demonstrationPlay Barbell Pause Front Squat demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Show Alternative Exercises

Overhead Pause Squat demonstrationPlay Overhead Pause Squat demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Goblet Jump Squats demonstrationPlay Goblet Jump Squats demonstration
3 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Step-Up
4 sets, 12 reps, (rest 120s)
Show Alternative Exercises

Date Created: 5/27/2019, UTC


Last Updated: 9/12/2020, UTC

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