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Day 1: Squat | Day 2: Rest | Day 3: Deadlift | Day 4: Rest | Day 5: Full | Day 6: Rest | Day 7: Rest |
Perform Week 1 and 2
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 10 - 15 reps | 60s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 sets | 20 reps | 60s | |
3. Broad Jump | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 10 - 15 reps | 60s | |
2. Single-leg Hip Thrust | 3 sets | 20 reps | 60s | -With barbell |
3. Ice Skater![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 5 sets | 10 - 15 reps | 60s | |
2. Dumbbell Alternating Rear Lunge![]() | 3 sets | 20 reps | 60s | |
3. Box Jumps![]() | 3 sets | 10 reps | 120s |
Perform Week 3 and 4
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 5 - 10 reps | 120s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 sets | 10 reps | 120s | |
3. Broad Jump | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 5 - 10 reps | 120s | |
2. Single-leg Hip Thrust | 3 sets | 10 reps | 120s | -With barbell |
3. Ice Skater![]() | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 5 sets | 5 - 10 reps | 120s | |
2. Barbell Rear Lunge | 3 sets | 10 reps | 120s | |
3. Box Jumps![]() | 3 sets | 5 reps | 180s |
Perform Week 5 and 6
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 5 reps | 179s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 sets | 10 reps | 120s | |
3. Broad Jump | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 5 reps | 180s | |
2. Single-leg Hip Thrust | 3 sets | 10 reps | 120s | -With barbell |
3. Ice Skater![]() | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 5 sets | 5 reps | 180s | |
2. Barbell Rear Lunge | 3 sets | 10 reps | 120s | |
3. Box Jumps![]() | 3 sets | 5 reps | 180s |
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