FREE QB Gym Workout Plan

Working Sets


5 sets of 3 PauseSquats ​(should be a heavier weight; over emphasize exploding up from the bottom of the squat)

(45 seconds rest in between sets)


5 sets of 5 each side Barbell ​Split Squats​

(45 seconds rest in between sets)


5 sets of 8 each leg ​Jumping Lunges With Weight ​(should be a lighter weight that you can easily hold; emphasizing jumping as explosive as possible)

(45 seconds rest in between sets)

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Explosive Movements Superset

Warm up with power cleans 2 sets with a weight you can do 10 times

1 set with a weight you can do 8 times 1 set with a weight you can do 5 times

Working Sets


5 sets of 3 ​Hang cleans​ (1 minute rest in between sets)


Superset ​with 5 sets of 10 ​Thrusters

- A superset is when you perform more than 1 exercise back to back

AB Circuit

Working Supersets

3 sets: ​Medicine Ball Russian Twists ​30 reps each side

​Medicine Ball Squat Throws 20 reps

​Kneeling Med ball lateral throws​ 15 reps each side

(30 seconds rest in between each set)





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