Wk 1-4 GYM STRENGTH 1

Ashley Clarke

Coach
Ashley Clarke

This is a strength program for advanced trainers with relatively good baseline fitness.

This is for you if you are looking to put muscle on all areas of your body. This program has 2 leg days, glute & hamstring focused. Upper body geared towards strength & a functional session to challenge your body through multiple planes as well as your cardio fitness.

Features
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Programming 4 days per week
2 intense Leg days per week, upper body & a functional session. Train hard & recover harder.
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Delivered through TrainHeroic
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Equipment
Required
Barbells, TRX, Fit balls, Dead balls, Resistance bands, ab wheel
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Sample Week
Week 1 of 4-week program
Sunday
LEGS 1

A

BANDED GLUTE RAISE

30, 20, 10

B

BB HIP THRUST

6 x 10

C

LEANING SPLIT SQUAT

3 x 15

D1

BB REVERSE LUNGE

3 x 10

D2

SUMO SQUAT

3 x 10

D3

SINGLE LEG GLUTE RAISE

3 x 12

E1

DB WALK LUNGE

3 x 10

E2

DEADBALL HIP THRUST

3 x 25

F

CABLE DONKEY KICK

3 x 12

Monday
UPPER BODY 

A

SHOULDER COMPLEX

20, 20, 12

B1

PULL UP

3 x 10

B2

CLOSE GRIP DB PRESS

3 x 10

C

INCLINE BENCH PUSH UP

1 x 20:10

D1

STRAIGHT ARM CABLE PULL DOWN

12, 10, 8, 6

D2

SEATED FACE PULL

12, 10, 8, 6

E1

SINGLE ARM ROW

3 x 12

E2

SEATED SHOULDER PRESS

3 x 12

E3

OVERHEAD TRICEP EXTENSION

3 x 12

F1

DB FRONT RAISE

12, 10, 8

F2

DB LATERAL RAISE

12, 10, 8

Wednesday
LEGS 2

A

REVERSE CUBAN into Y RAISE

2 x 6

B

TRX HIP EXTENSION

4 x 10

C

ROMANIAN DEADLIFT

4 x 8

D1

CURTSEY LUNGE

3 x 12

D2

FRONT FOOT ELEVATED SPLIT SQUAT

3 x 12

E1

TRX SINGLE LEG SQUAT

3 x 8

E2

FIT BALL HAMSTRING CURL

3 x 10

E3

DB DEADLIFT

3 x 12

F

SINGLE LEG HIP EXTENSION

3 x 10

G

SQUAT PULSE into CRAB WALK

3 x 10

Thursday
FUNCTIONAL

A

ARNOLD PRESS into LATERAL RAISE

2, 10, 10, 2

B

BENCH HOP COMPLEX

1 x 7:30

C

KB BENT OVER ROW

2, 10, 10, 2

D

KB FRONT SQUAT TO BOX

1 x 20:10

E1

T BAR SINGLE ARM PRESS

4 x 10

E2

SHOULDER TAP

4 x 20

F1

2 POINT SINGLE LEG CRUNCH

10, 8, 6

F2

AB BIKE

10, 8, 6

G

SPRINTS

1 x 40:20 @ 4:00

Coach
coach-avatar Ashley Clarke

Certified Personal Trainer, Online Coach & L1 Precision Nutrition

Wk 1-4 GYM STRENGTH 1