Leg Strength Version 2.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 32 minutes/day | 3 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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80%
Average Cardio Intensity
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50%

 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. 

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest


Day 1 - Squat

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Broad Jump demonstrationPlay Broad Jump demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Deadlift

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
3 sets, 20 reps, (rest 60s)
-With barbell
Time between exercises: 60s
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Ice Skater demonstrationPlay Ice Skater demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
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Day 5 - Full

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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Box Jump demonstrationPlay Box Jump demonstration
3 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/19/2018, UTC


Last Updated: 10/29/2021, UTC

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