Free personalized workout plan
|Advanced (3+ years)|
|43 minutes/day | 4 days/week | 6 weeks|
|Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength|
|Barbell, Bench, Bodyweight, Dumbbell, Kettlebell, Machine|
The final Leg Strength program is V3.0. The intention of the Leg Strength programs is to successfully take a beginner and gradually progress them through to becoming an advanced lifter in just 16 weeks and by this point you should feel comfortable and confident with the big lifts - squat and deadlift - and should be feeling significantly stronger. If you have not completed V1.0 and V2.0 I would recommend that you complete these programs before jumping into V3.0 - unless you are already an advanced lifter. You will have 4 sessions to complete each week - this is different than the previous 2 programs. The goal for the the V3.0 program is to push the intensity of your strength training to another level - this program removes the plyometric element and the focus is solely on strength gains now. We will be doing heavy squats and deadlifts - so be prepared! By the end of the program (Week 6) we will get you to attempt 1 Rep for both your squat and deadlift just so we can see how strong you really are after putting in all this work!
|1. Barbell Squat||5||3 - 5||180s|
|2. Dumbbell Bulgarian Split Squat||3||6||120s|
|3. Bodyweight Walking Lunge|
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