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Leg Strength Version 3.0
Workout Overview
Week 1
Day 1: Squat | Day 2: Deadlift | Day 3: Rest | Day 4: Squat | Day 5: Deadlift | Day 6: Rest | Day 7: Rest |
Next Week
Week 1
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 5 reps | 180s | |
2. Dumbbell Bulgarian Split Squat ▶ | 3 sets | 6 reps | 120s | |
| 3. Bodyweight Walking Lunge | 3 sets | 6 reps | 120s | -With barbell |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
| 2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
3. Kettlebell Swing ▶ | 3 sets | 6 reps | 120s |
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 5s | 180s | |
2. One Leg 45 Degree Leg Press ▶ | 3 sets | 6 reps | 120s | |
3. Dumbbell Alternating Side Lunge ▶ | 3 sets | 6 reps | 120s |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
2. Single-Leg Deadlift with Barbell ▶ | 3 sets | 6 reps | 120s | |
3. Dumbbell Step-Up ▶ | 3 sets | 6 reps | 120s |
Week 2
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 5 reps | 180s | |
| 2. Dumbbell Bulgarian Split Squat▶ | 3 sets | 6 reps | 120s | |
| 3. Bodyweight Walking Lunge | 3 sets | 6 reps | 120s | -With barbell |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
| 2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
| 3. Kettlebell Swing▶ | 3 sets | 6 reps | 120s |
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 5s | 180s | |
| 2. One Leg 45 Degree Leg Press▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Alternating Side Lunge▶ | 3 sets | 6 reps | 120s |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
| 2. Single-Leg Deadlift with Barbell▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Step-Up▶ | 3 sets | 6 reps | 120s |
Week 3
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 5 reps | 180s | |
| 2. Dumbbell Bulgarian Split Squat▶ | 3 sets | 6 reps | 120s | |
| 3. Bodyweight Walking Lunge | 3 sets | 6 reps | 120s | -With barbell |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
| 2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
| 3. Kettlebell Swing▶ | 3 sets | 6 reps | 120s |
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 5s | 180s | |
| 2. One Leg 45 Degree Leg Press▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Alternating Side Lunge▶ | 3 sets | 6 reps | 120s |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 - 5 reps | 180s | |
| 2. Single-Leg Deadlift with Barbell▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Step-Up▶ | 3 sets | 6 reps | 120s |
Week 4
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 180s | |
| 2. Single-Leg Deadlift with Barbell▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Step-Up▶ | 3 sets | 6 reps | 120s |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 3 sets | 5 reps | 180s | |
| 2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
| 3. Kettlebell Swing▶ | 3 sets | 6 reps | 120s |
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 180s | |
| 2. One Leg 45 Degree Leg Press▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Alternating Side Lunge▶ | 3 sets | 6 reps | 120s |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 reps | 180s | |
| 2. Single-Leg Deadlift with Barbell▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Step-Up▶ | 3 sets | 6 reps | 120s |
Week 5
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 180s | |
| 2. Single-Leg Deadlift with Barbell▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Step-Up▶ | 3 sets | 6 reps | 120s |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 3 sets | 5 reps | 180s | |
| 2. Single-leg Hip Thrust | 3 sets | 6 reps | 120s | -With barbell |
| 3. Kettlebell Swing▶ | 3 sets | 6 reps | 120s |
Squat
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 reps | 180s | |
| 2. One Leg 45 Degree Leg Press▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Alternating Side Lunge▶ | 3 sets | 6 reps | 120s |
Deadlift
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 reps | 180s | |
| 2. Single-Leg Deadlift with Barbell▶ | 3 sets | 6 reps | 120s | |
| 3. Dumbbell Step-Up▶ | 3 sets | 6 reps | 120s |
Week 6
Date Created: 12/19/18, 6:57 PM
Last Updated: 9/12/20, 9:38 PM
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