Free personalized workout plan

Leg Strength Version 1.0

By Chris Stone

Experience
Beginner (1-2 years)
Time
38 minutes/day | 3 days/week | 2 weeks
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Box, Dumbbell, Medicine Ball
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
Description

 There are 3 Leg Strength programs which have been designed with the intention of taking a beginner and gradually progressing them through to becoming an advanced lifter in just 16 weeks. Version 1.0 is the beginner workout and lasts just 4 weeks. The goal for the inital program is to lay solid foundations and allow you to get to grips with the movement patterns for each exercises. The first 2 weeks will focus on high repetitions and you will have 3 sessions to complete each week. The sessions will focus on 4 predominant lifts - squat, deadlift, lunge and glute bridge. There will also be a plyometric session to work on your power generation and facilitate neuromuscular improvements. Completing these sessions will not only allow your nervous system to learn the movement patterns required, but they will also begin to build on your strength levels and power output. Dont be concerned if you initially find the movements to be challenging in terms of balance and strength, you will adapt very quickly and soon enough the movements will become automatic. The following 2 weeks will introduce some additional resistance as by this point you will be fairly competent with the exercises. However, the rep range is still high as we want to continue to focus on correct form. After all, practice makes perfect. By the end of Leg Strength V1.0 you will adequately equipped and will have built a solid base strength and enhanced your movement. You are then ready to move onto the intermediate program - Leg Strength V2.0. With that being said, if you feel that you could do with a couple of extra weeks at the beginner stage just repeat the last 2 weeks again.

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Workout Overview



Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
5 sets, 15 - 20 reps, (rest 60s)
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5 sets, 15 - 20 reps, (rest 60s)
-Bodyweight
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Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
5 sets, 15 - 20 reps, (rest 60s)
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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
5 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5 sets, 15 - 20 reps, (rest 60s)
-Bodyweight
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
5 sets, 15 - 20 reps, (rest 60s)
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Medicine Ball Squat Jump demonstrationPlay Medicine Ball Squat Jump demonstration
3 sets, 10 reps, (rest 119s)
-Bodyweight
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Step-up with Knee Raise demonstrationPlay Step-up with Knee Raise demonstration
3 sets, 10 reps, (rest 120s)
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Ice Skater demonstrationPlay Ice Skater demonstration
3 sets, 10 reps, (rest 120s)
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Date Created: 12/18/2018, UTC


Last Updated: 5/20/2020, UTC

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