Leg Strength Version 3.0

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 31 minutes/day | 4 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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80%
Average Cardio Intensity
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50%

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 weeks and by this point you should feel comfortable and confident with the big lifts - squat and deadlift - and should be feeling significantly stronger. If you have not completed V1.0 and V2.0 I would recommend that you complete these programs before jumping into V3.0 - unless you are already an advanced lifter. You will have 4 sessions to complete each week - this is different than the previous 2 programs. The goal for the the V3.0 program is to push the intensity of your strength training to another level - this program removes the plyometric element and the focus is solely on strength gains now. We will be doing heavy squats and deadlifts - so be prepared! By the end of the program (Week 6) we will get you to attempt 1 Rep for both your squat and deadlift just so we can see how strong you really are after putting in all this work! 

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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
5 sets3-5 reps180s
2.Dumbbell Bulgarian Split Squat
3 sets6 reps120s
3.Bodyweight Walking Lunge

See Exercise Notes

3 sets6 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
5 sets3-5 reps180s
2.Single-leg Hip Thrust

See Exercise Notes

3 sets6 reps120s
3.Kettlebell Swing
3 sets6 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
5 sets3-5s180s
2.Single Leg 45 Degree Leg Press
3 sets6 reps120s
3.Dumbbell Alternating Side Lunge
3 sets6 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
5 sets3-5 reps180s
2.Single-Leg Barbell Deadlift
3 sets6 reps120s
3.Dumbbell Step-Up
3 sets6 reps120s

Date Created: 12/19/2018, UTC


Last Updated: 10/31/2021, UTC





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