Ragnarok Athletics
Coach
Joe Aesir
For Those Program is for those who want to get stronger while shedding weight for their summer body. This program ha 2 phases
Phase 1: Accumulating Volume
Phase 2: Strength and Conditioning
Each phase is 6 weeks
Features6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // Dumbbell // Leg Press // Bench // Seated Row Machine // Rower // Treadmill // Bike
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Sprint
3 x 100
B
Back Squat
3 x 5
C
Overhead Press
3 x 5
D
Walking Lunges
2 x 12
E
Push-Up
Monday
Week 1 Day 2
A
Jump Rope
1 x 10:00
B1
Jump Squat
3 x 10
B2
Plyo Push-Up
3 x 10
C
RDL
3 x 8
D
Seated Row
3 x 12
E
Cardio
1 x 20:00
Tuesday
Week 1 Day 3
A
Cardio
1 x 30:00
Wednesday
Week 1 Day 4
A
Sprint
3 x 100
B
Leg Press
3 x 5
C
Bench Press
3 x 5
D
Walking Lunges
2 x 12
E
Push-Up
2 x 12
Thursday
Week 1 Day 5
A
Jump Rope
1 x 10:00
B1
Jump Squat
3 x 10
B2
Plyo Push-Up
3 x 10
C
RDL
3 x 8
D
Seated Row
3 x 12
E
Cardio
1 x 20:00
Friday
Week 1 Day 6
A
Cardio
1 x 30:00
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