Strength & Conditioning Program

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 67 minutes/day | 5 days/week | 3 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
80%
Average Cardio Intensity
info-icon
50%

An advanced 3-week program that can be cycled for improving athletic performance 5 sessions per week... Program should be used to compliment sport specific training. 

Show More
ExpandMore
Description


Day 1 - Full Body

Scroll to top

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Split Jerk
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5 sets, 3-6 reps, (rest 180s)
Paused Dumbbell Deadlift
Time between exercises: 60s
Show Alternative Exercises
Knee Tuck Jump demonstrationPlay Knee Tuck Jump demonstration
5 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

Scroll to top

Barbell Power Clean demonstrationPlay Barbell Power Clean demonstration
5 sets, 3 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
5 sets, 3-6 reps, (rest 180s)
Paused Goblet Squat
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
5 sets, 10 reps, (rest 60s)
-Sprints
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

Scroll to top

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell High Pull demonstrationPlay Barbell High Pull demonstration
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Pullup demonstrationPlay Weighted Pullup demonstration
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Counter Movement Jump demonstrationPlay Counter Movement Jump demonstration
5 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full Body

Scroll to top

Barbell Snatch demonstrationPlay Barbell Snatch demonstration
15-5 sets, 3 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Jump Squat demonstrationPlay Barbell Jump Squat demonstration
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
5 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Power Skips demonstrationPlay Power Skips demonstration
5 sets, 20s, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Full Body

Scroll to top

Barbell Push Press demonstrationPlay Barbell Push Press demonstration
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Snatch Grip Romanian Deadlift
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
5 sets, 3-6 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
5 sets, 3-5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/29/2018, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by Chris Stone

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.