Free personalized workout plan

Power for Squat

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

101 minutes

Genders

Female, Male

Goals

Powerlifting (Female | Male)
Description

One of the movements in Powerlifting is the Squat. In this movement all leg muscles are put in to use, which means you have basically to work all of them.To gain Power is to develop

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Equipment

Bench, Machine, Smith Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

101 minutes

Genders

Female, Male

Days per week

3 days

Goals

Powerlifting (Female | Male)
Description

One of the movements in Powerlifting is the Squat. In this movement all leg muscles are put in to use, which means you have basically to work all of them.To gain Power is to develop

Show More

Equipment

Bench, Machine, Smith Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1

Physiological effect: Neurological gains. Increase in muscle speed contraction by recruiting more muscle fibers as fast as you can, resulting in faster and stronger movements.

Training characteristics: Leg muscles workout to increase muscle intra and inter coordination. 

Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set. 


ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps240s
2. Leg Extensions4 sets4, 3, 2, 1 reps240s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps240s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps240s
5. Thigh Adductor4 sets4, 3, 2, 1 reps240s

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps240s
2. Leg Extensions4 sets4, 3, 2, 1 reps240s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps240s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps240s
5. Thigh Adductor4 sets4, 3, 2, 1 reps240s

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps240s
2. Leg Extensions4 sets4, 3, 2, 1 reps240s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps240s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps240s
5. Thigh Adductor4 sets4, 3, 2, 1 reps240s

Week 2

Load: Increase by 10 to 20% in all exercises 

Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set. 


ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps240s
2. Leg Extensions4 sets4, 3, 2, 1 reps240s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps240s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps240s
5. Thigh Adductor4 sets4, 3, 2, 1 reps240s

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps240s
2. Leg Extensions4 sets4, 3, 2, 1 reps240s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps240s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps240s
5. Thigh Adductor4 sets4, 3, 2, 1 reps240s

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps240s
2. Leg Extensions4 sets4, 3, 2, 1 reps240s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps240s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps240s
5. Thigh Adductor4 sets4, 3, 2, 1 reps240s

Week 3

Load: Increase by decreasing rest to 180'' 

Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set. 


ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps180s
2. Leg Extensions4 sets4, 3, 2, 1 reps180s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps180s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps180s
5. Thigh Adductor4 sets4, 3, 2, 1 reps180s

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps180s
2. Leg Extensions4 sets4, 3, 2, 1 reps180s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps180s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps180s
5. Thigh Adductor4 sets4, 3, 2, 1 reps180s

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps180s
2. Leg Extensions4 sets4, 3, 2, 1 reps180s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps180s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps180s
5. Thigh Adductor4 sets4, 3, 2, 1 reps180s

Week 4

Load:  Increase by 10 to 20% in all exercises  

Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set. 


ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps180s
2. Leg Extensions4 sets4, 3, 2, 1 reps180s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps180s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps180s
5. Thigh Adductor4 sets4, 3, 2, 1 reps180s

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps180s
2. Leg Extensions4 sets4, 3, 2, 1 reps180s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps180s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps180s
5. Thigh Adductor4 sets4, 3, 2, 1 reps180s

ExerciseSetsRepsRestNotes
1. Smith Machine Squat4 sets4, 3, 2, 1 reps180s
2. Leg Extensions4 sets4, 3, 2, 1 reps180s
3. Seated Leg Curl4 sets4, 3, 2, 1 reps180s
4. Barbell Hip Thrust with Bench4 sets4, 3, 2, 1 reps180s
5. Thigh Adductor4 sets4, 3, 2, 1 reps180s
Date Created: 2/27/19, 4:46 PM

Last Updated: 2/13/20, 7:20 PM

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