Free personalized workout plan

Strength & Conditioning Program

By Chris Stone

Experience

Advanced (3+ years)

Days per week

5 days

Time

83 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Powerbuilding (Female | Male)
Description

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.

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Equipment

Barbell, Bodyweight, Dumbbell, Medicine Ball, Weight Plate

Average Exertion

80%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

83 minutes

Genders

Female, Male

Days per week

5 days

Goals

Athletic Performance (Female | Male)
Powerbuilding (Female | Male)
Description

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

Equipment

Barbell, Bodyweight, Dumbbell, Medicine Ball, Weight Plate

Avg Exertion

80%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 - 6 reps180s
2. Split Jerk
Split Jerk
5 sets3 - 6 reps180s
3. Dumbbell Deadlift
Dumbbell Deadlift
5 sets3 - 6 reps180s
Paused Dumbbell Deadlift
4. Knee Tuck Jump
Knee Tuck Jump
5 sets3 - 5 reps180s

ExerciseSetsRepsRestNotes
1. Barbell Deadlift5 sets5 reps180s
2. High Pull
High Pull
5 sets3 - 6 reps180s
3. Weighted Pullup
Weighted Pullup
5 sets3 - 6 reps180s
4. Counter Movement Jump
Counter Movement Jump
5 sets3 - 5 reps180s

ExerciseSetsRepsRestNotes
1. Snatch15 - 5 sets3, 3, 3, 1, 1 reps180s
2. Barbell Jump Squat
Barbell Jump Squat
5 sets3 - 6 reps180s
3. Plyometric Push Up5 sets3 - 5 reps180s
4. Power Skips5 sets20s180s

ExerciseSetsRepsRestNotes
1. Barbell Push Press5 sets3 - 6 reps180s
2. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
5 sets3 - 6 reps180s
3. Barbell Overhead Squat5 sets3 - 6 reps180s
4. Box Jumps
Box Jumps
5 sets3 - 5 reps180s

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 - 6 reps180s
2. Split Jerk
Split Jerk
5 sets3 - 6 reps180s
3. Dumbbell Deadlift
Dumbbell Deadlift
5 sets3 - 6 reps180s
Paused Dumbbell Deadlift
4. Knee Tuck Jump
Knee Tuck Jump
5 sets3 - 5 reps180s

ExerciseSetsRepsRestNotes
1. Power Clean5 sets3, 3, 3, 1, 1 reps180s
2. Goblet Squat
Goblet Squat
5 sets3 - 6 reps180s
Paused Goblet Squat
3. Barbell Bench Press5 sets3 - 6 reps180s

ExerciseSetsRepsRestNotes
1. Barbell Deadlift5 sets5 reps180s
2. High Pull
High Pull
5 sets3 - 6 reps180s
3. Weighted Pullup
Weighted Pullup
5 sets3 - 6 reps180s
4. Medicine Ball Squat Jump5 sets3 - 5 reps180s

ExerciseSetsRepsRestNotes
1. Snatch15 - 5 sets3, 3, 3, 1, 1 reps180s
2. Barbell Jump Squat
Barbell Jump Squat
5 sets3 - 6 reps180s
3. Plyometric Push Up5 sets3 - 5 reps180s
4. Power Skips5 sets20s180s

ExerciseSetsRepsRestNotes
1. Barbell Push Press5 sets3 - 6 reps180s
2. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
5 sets3 - 6 reps180s
3. Barbell Overhead Squat5 sets3 - 6 reps180s
4. Box Jumps
Box Jumps
5 sets3 - 5 reps180s

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 - 6 reps180s
2. Split Jerk
Split Jerk
5 sets3 - 6 reps180s
3. Dumbbell Deadlift
Dumbbell Deadlift
5 sets3 - 6 reps180s
Paused Dumbbell Deadlift
4. Knee Tuck Jump
Knee Tuck Jump
5 sets3 - 5 reps180s

ExerciseSetsRepsRestNotes
1. Power Clean5 sets3, 3, 3, 1, 1 reps180s
2. Goblet Squat
Goblet Squat
5 sets3 - 6 reps180s
Paused Goblet Squat
3. Barbell Bench Press5 sets3 - 6 reps180s

ExerciseSetsRepsRestNotes
1. Barbell Deadlift5 sets5 reps180s
2. High Pull
High Pull
5 sets3 - 6 reps180s
3. Weighted Pullup
Weighted Pullup
5 sets3 - 6 reps180s
4. Medicine Ball Squat Jump5 sets3 - 5 reps180s

ExerciseSetsRepsRestNotes
1. Snatch15 - 5 sets3, 3, 3, 1, 1 reps180s
2. Barbell Jump Squat
Barbell Jump Squat
5 sets3 - 6 reps180s
3. Plyometric Push Up5 sets3 - 5 reps180s
4. Power Skips5 sets20s180s

ExerciseSetsRepsRestNotes
1. Barbell Push Press5 sets3 - 6 reps180s
2. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
5 sets3 - 6 reps180s
3. Barbell Overhead Squat5 sets3 - 6 reps180s
4. Box Jumps
Box Jumps
5 sets3 - 5 reps180s

Date Created: 11/29/18, 11:33 PM


Last Updated: 9/12/20, 9:35 PM

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