STACA

Coach
David Altman

Full body 1: Squat 1 & Overhead Press
Full body 2: Front Squat & Incline Press

Features
2 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
2021-3-1

A

Back Squat

4 x 8

B1

Shoulder Press

4 x 12

B2

Chin-Up

4 x MAX

C1

Front Foot Elevated Split Squat

3 x 10

C2

Lying Leg Curl

3 x 12

D1

BENCH PRESS - DB - NEUTRAL

4 x 10

D2

Row - mid-pulley - seated - neutral

4 x 10

E1

BICEPS CURL - DB - PRONATED - SEATED

3 x 12

E2

TRICEPS PUSHDOWN - ROPE - HIGH PULLEY

3 x 12

Wednesday
2021-3-4

A

Front Squat - BB - flat

4 x 8

B1

45° INCLINE PRESS - BB

4 x 10

B2

CHIN UP - MID - NEUTRAL

4 x MAX

C

DEADLIFT - TRAP BAR - HIGH HANDLES

4 x 8

D1

15° DECLINE PRESS - DB - PRONATED

3 x 12

D2

BENT OVER ROW - DB - NEUTRAL

3 x 12

E1

CALF RAISE - MACHINE - STANDING

3 x 18

E2

TIBIALIS RAISE - BW - STANDING

3 x 25

F

GARHAMMER RAISE

3 x 15

KILO: 2 times per week, Microcycle 1 (FULL BODY)