Power Athlete
Bodybuilding, Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
A1
Seated Hamstring Curl
3 x 8
A2
Contralateral Dead bugs
3 x 1:00
B
Laying Hamstring Curl
2 x 20
C
Back Squat
3 x 8
D
Dumbbell Bulgarian Split Squat
4 x 8
E1
Banded Adduction
3 x 12
E2
Calf Iso-Hold - Dorsiflexion
3 x 20
E3
Standing Calf Raises w/ Single DB
3 x 25
A1
Ipsilateral Dead Bugs
3 x 1:00
A2
Deficit Push Ups
3 x 20
B
Slight Incline DB Bench
3 x 8
C
Deficit Push Ups
3 x MAX
D
Incline Fly
3 x 10
E
Parallel Bar Dips
3 x MAX
F
Triceps Pushdowns
3 x 12
G
Crossbody Cable Triceps Extensions
3 x 12
H
Rock Back Calf Raise
3 x 8
A1
Ipsilateral Dead Bugs
3 x 1:00
A2
Band Resisted Physio Ball Rotations
3 x 10
A3
GHD with Plate Row
3 x 10
B
Russian KB Swings
1 x 150
C
Ground to Shoulder Toss
1 x 30
A
Laying Hamstring Curl
3 x 8
B
Dumbbell RDL
4 x 10
C
Front Squat
3 x 10
D
Weighted Barbell Hip Thrust
3 x 10
E
Standing Calf Raises w/ Single DB
3 x 25
F
Laying Cross Cable Shoulder Lateral Raises
3 x 8
G
Incline Bench Shrugs
3 x 8
A1
Heavy Reverse Hypers
3 x 10
A2
Medball Reactive Lateral Scoop Throw
3 x 10
B
Straight Arm Pulldowns
4 x 8
C
Close Grip Bench Press
3 x 8
D
Bent Over Rows
4 x 8
E
Band Resisted DB Floor Press/Flies
3 x 8
F
Seated Dumbbell Curls
3 x 8
A1
Ground to Shoulder Toss
15, 10, 5
A2
Heavy Sled Push
3 x 15
A3
Spartacus Rows
3 x 15
B
Aerobic
1 x 20:00
A
Rest Day
You don’t need another challenge. You need a plan that works — and the discipline to follow through. Hammer 90 gives you both. Grab the program, lock in, and get to work.
Get Hammer 90
Johnny Durrett
Strength coach and Jiujitsu black belt.
Verified Athlete"Hammer 90 helped me get in the best shape of my life. Great to be have shared accountability to crush your goals."
Bre Williams
Mom, nurse and strength athlete
Verified Athlete"It has been a hard journey to where I am but I would not have traded it for the lessons I have learned along the way."
