Strength & Conditioning Program
By Chris Stone
 | Advanced (3+ years) |
 | 67 minutes/day | 5 days/week | 3 weeks |
 | Athletic Performance, Powerbuilding |
 | Barbell, Squat Rack, 2 x Dumbbell, Bodyweight, 1 x Dumbbell, Flat Bench, Weight Plate, Box, Medicine Ball Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 5 sets | 3-6 reps | 180s | |
| 2.Barbell Split Jerk | 5 sets | 3-6 reps | 180s | |
| 3.Dumbbell Deadlift See Exercise Notes | 5 sets | 3-6 reps | 180s | |
| 4.Knee Tuck Jump | 5 sets | 3-5 reps | 180s | |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Power Clean | 5 sets | 3 reps | 180s | |
| 2.Goblet Squat See Exercise Notes | 5 sets | 3-6 reps | 180s | |
| 3.Barbell Bench Press | 5 sets | 3-6 reps | 180s | |
| 4.Mountain Climber See Exercise Notes | 5 sets | 10 reps | 60s | |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Deadlift | 5 sets | 5 reps | 180s | |
| 2.Barbell High Pull | 5 sets | 3-6 reps | 180s | |
| 3.Weighted Pullup | 5 sets | 3-6 reps | 180s | |
| 4.Counter Movement Jump | 5 sets | 3-5 reps | 180s | |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Snatch | 15-5 sets | 3 reps | 180s | |
| 2.Barbell Jump Squat | 5 sets | 3-6 reps | 180s | |
| 3.Plyometric Push Up | 5 sets | 3-5 reps | 180s | |
| 4.Power Skips | 5 sets | 20s | 180s | |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Push Press | 5 sets | 3-6 reps | 180s | |
| 2.Barbell Snatch Grip Romanian Deadlift | 5 sets | 3-6 reps | 180s | |
| 3.Barbell Overhead Squat | 5 sets | 3-6 reps | 180s | |
| 4.Box Jump | 5 sets | 3-5 reps | 180s | |
Date Created: 11/29/2018, UTC
Last Updated: 9/12/2020, UTC
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