Free personalized workout plan

Leg Strength Version 3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

4 days

Time

43 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

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 week

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Average Exertion

80%

Average Cardio Intensity

50%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

43 minutes

Genders

Female, Male

Days per week

4 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

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 week

Show More

Equipment

Barbell, Bench, Bodyweight, Dumbbell, Kettlebell, Machine

Avg Exertion

80%

Workout Type

Muscle Focus

Avg Cardio Intensity

50%

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 WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 - 5s180s
2. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
3 sets6 reps120s
3. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
3 sets6 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 - 5s180s
2. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
3 sets6 reps120s
3. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
3 sets6 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 - 5s180s
2. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
3 sets6 reps120s
3. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
3 sets6 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps180s
2. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
3 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
3 sets6 reps120s

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps180s
2. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
3 sets6 reps120s
3. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
3 sets6 reps120s

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps180s
2. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
3 sets6 reps120s
3. Dumbbell Step-Up
Dumbbell Step-Up
3 sets6 reps120s

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps180s
2. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
3 sets6 reps120s
3. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
3 sets6 reps120s

Week 6


Squat 1RM

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ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets5, 3, 1 reps180s

Date Created: 12/19/18, 6:57 PM


Last Updated: 9/12/20, 9:38 PM

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