By Chris Stone
Intermediate (2-3 years) | |
32 minutes/day | 3 days/week | 3 weeks | |
Build Muscle, Gain Strength | |
Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Bodyweight, 45 Degree Leg Press Machine, Box Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Squat | Day 2: Rest | Day 3: Deadlift | Day 4: Rest | Day 5: Full | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 5 sets | 10-15 reps | 60s | |
2.Dumbbell Bulgarian Split Squat | 3 sets | 20 reps | 60s | |
3.Broad Jump | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Deadlift | 5 sets | 10-15 reps | 60s | |
2.Single-leg Hip Thrust See Exercise Notes | 3 sets | 20 reps | 60s | |
3.Ice Skater | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | |
1.45 Degree Leg Press | 5 sets | 10-15 reps | 60s | |
2.Dumbbell Alternating Rear Lunge | 3 sets | 20 reps | 60s | |
3.Box Jump | 3 sets | 10 reps | 120s |
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