Peak Fit

Coach
Matthew Allee

3 days of full body lifting

2 days of active recovery

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commercial gym equipment 
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Circuit

A

2 Rounds 10 Air Squats 10 Glute Bridge to Crunch 10 Lunges (5 each side) 10 Heel Touch Crunches (10 each side) 10 Shoulder Internal/External Rotations (each side)

B1

Leg Extension

15, 12, 10

B2

Alternating DB Hammer Curl

18, 15, 12

C1

RDL

12, 10, 8

C2

Tricep Pushdown

18, 15, 12

D1

DB Farmer's Walk

3 x 10

D2

1-Arm DB Row

15, 12, 10

Circuit

E

2 Rounds for time. Push yourself, get out of breath, don’t be afraid to cry/grunt/cuss/etc. 5 Push Ups 10 Box Step Ups (each leg) 15 Hollow Hold Rocks 20 Curtsey Lunges (10 each leg)

Monday
Week 1 Day 2

Circuit

A

30 Min (or more) of your preferred cardio/yoga/stretching/etc. Do not go full out, this is Active recovery. This can be broken up in 3-10 minute walks, done straight through on your favorite cardio machine, group class, etc.

Tuesday
Week 1 Day 3

Circuit

A

2 Rounds 20 Jumping Jacks 15 Moving Dead Bugs (each side) 10 Forward Fold to Mountain Pose 5 Side Plank Dips (each side)

B1

Goblet Squat

20, 15, 12

B2

Standing DB Press

15, 12, 10

C1

Lying Leg Curl

15, 12, 10

C2

Rear Delt Flyes

20, 15, 12

D1

Leg Press

15, 12, 8

D2

Lat Pulldown

12, 10, 8

Circuit

E

2 Rounds for time Pushing your limits!!!! 5 Push Ups 10 Squat Jumps 15 KB Swings 20 Laying Leg Raises

Wednesday
Week 1 Day 4

Circuit

A

30 Min (or more) of your preferred cardio/yoga/stretching/etc. Do not go full out, this is Active recovery. This can be broken up in 3-10 minute walks, done straight through on your favorite cardio machine, group class, etc.

Thursday
Week 1 Day 5

Circuit

A

2 Rounds 10 Elephant Walks Each Side 10 Glute Bridge to Crunch 10 Heel Touch Crunches (each side) 10 Sissy Squats

B1

Deadlift

15, 12, 10, 6

B2

Zottman Curls

15, 12, 10, 8

C1

DB Shrug

20, 15, 12

C2

Step Back Lunge

3 x 10

D1

DB Lateral Raise

15, 12, 10

D2

Calf Raise

3 x 20

Circuit

E

5 Rounds for time Give your all!!! 5 Burpees 10 Butterfly Sit Ups

Spring Prep