May Performance
Designed to improve your overall strength and build functional power. The program focuses on progressive overload and balances compound lifts, accessory work, and recovery to ensure optimal results.
Duration: 80 days (12 weeks)
• Structure: 5- 6 days of strength training
• Focus: Full-body strength with emphasis on compound, functional and multi-joint movements.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Movement Prep Video
B1
Back Squats
10, 10, 8, 8
B2
Plank
1 x 1:00
B3
Side Plank
2 x 0:45
B4
Glute Bridge
@ 1:00
C
Single Leg RDL w/Landmine
12, 10, 8, 8
D
Step Ups-one foot
4 x 8
E1
Physioball Leg Curls
4 x MAX
E2
Alternating Lunge Jumps
4 x 20
A
Movement Prep Video
B1
Bench Press
12, 10, 8, 8
B2
Lat Pulldown
12, 10, 8, 8
C1
Incline Barbell Bench Press
12, 10, 8, 8
C2
DB Lateral Raise
4 x MAX
D1
Barbell Bent Over Row
12, 10, 8, 8
D2
Bent Over Raises
4 x MAX
A1
Tricep Ext Machine
15, 15, 12, 10, 10
A2
Preacher Curl Machine
15, 15, 12, 10, 10
B1
Tricep Pushdown-Rope
4 x 10
B2
Overhead Tricep Rope Exts
4 x MAX
C1
Standing Single Arm Cable Bicep Curl
4 x MAX
C2
Single Arm Tricep Pushdown
4 x MAX
D1
Static Hold Bicep Curl-posted
4 x 10
D2
DB Overhead Tricep Ext
4 x 10
E
DB Hammer Series
F1
Arnold Press
3 x 10
F2
DB Lateral Raise
3 x MAX
A
Movement Prep Video
B
Slider Hamstrings
4 x MAX
C
Sumo Squat
12, 10, 8, 8
D
Barbell Hip Thrust
12, 10, 8, 8
E1
Barbell RDL.
12, 10, 8, 8
E2
Barbell Walking Lunges
4 x 10
A
Movement Prep Video
B1
Pull Ups
3 x MAX
B2
Push-Ups
3 x MAX
C1
Chest Supported DB Row
12, 10, 8, 8
C2
Arnold Press
4 x 8
D1
DB Pullovers
12, 10, 8, 8
D2
Alternating DB Bench Press
4 x 8
E1
EZ Bar Curl
3 x MAX
E2
Overhead Tricep Rope Exts
3 x MAX
A1
Farmers Walks
@ 50
A2
Butterfly Crunches
5 x 12
A3
Hanging Leg Raises
5 x 10
