Paratus Performance
4 sessions per week
Must use App app to view and log training
Program Training
A1
Standing DB Press
4 x 25
A2
Lat Pulldown
4 x 25
A3
Band Hamstring Curl - Seated
4 x 25
B
Back Squat
5, 5, 5, 5, MAX @ 36, 49.5, 58.5, 67.5, 76.5 %
C
Overhead Press
8 x 5 @ 45 %
D
TRX 45 Degree Row
3 x 12
E
Reverse Hyper
4 x 15
A1
Back Extension
4 x 25
A2
Band Pull-Apart
4 x 25
A3
Hammer Curl
4 x 25
B
Bench Press
5, 5, 5, 5, MAX @ 36, 49.5, 58.5, 67.5, 76.5 %
C
Deadlift
8 x 5 @ 45 %
D
Barbell Row
3 x 12
E
Reverse Hyper
4 x 15
F1
Push-Up
3 x MAX
F2
Plank
3 x 1:20
A1
DB Bench Press
4 x 25 @ 10 %
A2
Straight Arm Pulldown
4 x 25
A3
Air Squat
4 x 25
B
Overhead Press
5, 5, 5, 5, MAX @ 36, 49.5, 58.5, 67.5, 76.5 %
C
Back Squat
8 x 5 @ 45 %
D
Lat Pulldown
3 x 12
E
DB Front Raise
3 x 12
A1
Reverse Hyper
4 x 25 @ 25 lb
A2
Band Face Pull
4 x 25
A3
Lateral Lunge
4 x 25
B
Sumo Deadlift
5, 5, 5, 5, MAX @ 36, 49.5, 58.5, 67.5, 76.5 %
C
Bench Press
8 x 5 @ 45 %
D
Skull Crushers
3 x 12
E
1-Arm DB Row
4 x 12 @ 45 lb
Nick Antolik
12+ years working at the highest levels, my mission is to educate and empower the adventurers in life - those pushing their own boundaries of capability - through research-based, experience-backed methods so you are prepared to perform at your best.
