Free personalized workout plan
|Intermediate (2-3 years)|
|42 minutes/day | 3 days/week | 3 weeks|
|Men's Build Muscle, Men's Gain Strength|
|Barbell, Bench, Bodyweight, Dumbbell, Machine|
Moving on from Leg Strength V1.0, V2.0 is the intermediate program which will introduce a new stimulus for the body. If you are beginner to strength training, it is so important you put in preparatory work prior to lifting heavy - I recommend working through V1.0 first. The intention ofthe Leg Strength programs is to successfully take a beginner and gradually progress them through to becoming an advanced lifter in just 16 weeks. Version 2.0 is the intermediate stage and will last 6 weeks. The goal for this program is to build on the solid foundations that have been laid during V1.0. Keeping the principle of progressive overload in mind, we will begin to ramp up the intensity and volume of your training as the weeks progress. In doing so, your body will be forced to adapt at an optimal rate and you will make signifcant strength gains. The first 2 weeks will introduce barbell exercises such as back squat and conventional deadlift. We will continue with high repetitions during the first 2 weeks however as we move onto week 3, 4, 5 and 6, the load will be getting heavier and the rep range will be coming down. We will still have a plyometric element to your training as we continue to work on your maximal power output but instead of being a seperate session, it shall be incorporated into each workout. You will still have 3 sessions to complete each week. As with V1.0, if by the end of week 6, you don't feel quite ready to move onto the V3.0 (advanced) program - just repeat the last 2 weeks again.
Perform Week 1 and 2
|1. Barbell Squat||5||10 - 15||60s|
|2. Dumbbell Bulgarian Split Squat||3||20||60s|
|3. Broad Jump||3||10||60s|
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