Free personalized workout plan
|Advanced (3+ years)|
|51 minutes/day | 3 days/week | 6 weeks|
|Build Muscle, Gain Strength, Powerbuilding|
|Barbell, Bench, Bodyweight, Dumbbell, Machine|
|Average Cardio IntensityAverage Exertion|
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.
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.