Chris's Squat Program V3.0

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 39 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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90%
Average Cardio Intensity
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60%

 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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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Pause Squat
5 sets5 reps180s
2.Box Jump
3 sets6 reps120s
3.Dumbbell Bulgarian Split Squat
4 sets12 reps120s

ExerciseSetsRepsRest
1.Barbell Pause Front Squat
5 sets5 reps180s
2.Hyperextension
3 sets6 reps120s
3.Single Leg Stiff-leg Deadlift with One Dumbbell
4 sets12 reps120s

ExerciseSetsRepsRest
1.Barbell Overhead Pause Squat
5 sets5 reps180s
2.Goblet Jump Squats
3 sets6 reps120s
3.Dumbbell Step-Up
4 sets12 reps120s

Date Created: 5/27/2019, UTC


Last Updated: 10/31/2021, UTC





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