Look Good Feel Good Play Good (LG FG PG)
Modern Athlete Strength Systems
Strength & ConditioningDon't just lift - dominate!
LG FG PG is based on Nick Lavery's training plan to pack on muscle, while keeping you agile and athletic.
Follow Nick's training split while having direct access to the expert coaches at MASS.
If you're committed to becoming the most dominant form of yourself, building muscle and exercising the grit, drive, and determination to commit to 16 weeks of training - you're in the right place.
Athletes on LG FG PG will also receive a free copy of Nick's pdf to outline our training methods and provide you the guidance required to squeeze every drop of value out of your next 16 weeks of training!
Prep
A
LGFG Lower Warm Up
Jog - 15 Yards x 2 Lateral Shuffle - 15 Yards x 2 A Skip - 15 Yards x 2 Hamstring Scoops - 15 Yards x 2 Carioca - 15 Yards x 2 Sprint - 5 Yards x 2
B1
Front Rack Step-Ups
15, 15, 10, 5, 3, 3, 10, 10
B2
T-Spine Reach
4 x 5
C
Reverse Hyperextension
3 x 10
D1
Heel Elevated Goblet Squat
5, 5, 5, 12, 12
D2
TKE
2 x 20
E1
Farmers carry
4 x 50
E2
Pallof Press
4 x 10
F
Standing Calf Raise
4 x 15
G
Assisted Single Leg Squat
1 x 50
Recovery
H
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
LGFG Upper Warm Up
Complete as a circuit for 2 Rounds. Band Pull Aparts x 10 T-Spine x 5ea Scap Push Up x 5 Plyo Push Up x 5
B1
Incline DB Bench Press
15, 15, 10, 5, 3, 3, 10, 10
B2
Band Pull-Apart
4 x 15
C1
Decline Bench Press
5, 5, 5, 12, 12
C2
Push-Up
2 x 12
D1
DB Fly
4 x 12
D2
DB Shrug
4 x 12
E1
Skull Crushers
3 x 10
E2
Dip
3 x 10
E3
Skull Crushers
3 x 10
Recovery
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
LGFG Lower Warm Up
Jog - 15 Yards x 2 Lateral Shuffle - 15 Yards x 2 A Skip - 15 Yards x 2 Hamstring Scoops - 15 Yards x 2 Carioca - 15 Yards x 2 Sprint - 5 Yards x 2
B1
Deadlift
15, 15, 10, 5, 3, 3, 10, 10
B2
Banded FacePull
4 x 15
C1
Bent Over Row
5, 5, 5, 12, 12
C2
Bench Thoracic Extension
2 x 0:30
D1
Neutral Grip Pull-Up
4 x MAX
D2
Prone Handcuffs
4 x 12
E1
Chest-Supported DB Row
3 x 5
E2
Seated Cable Row
3 x 10
E3
Back Extension
3 x 10
Recovery
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
LGFG Upper Warm Up
Complete as a circuit for 2 Rounds. Band Pull Aparts x 10 T-Spine x 5ea Scap Push Up x 5 Plyo Push Up x 5
B1
Overhead Press
15, 15, 10, 5, 3, 3, 10, 10
B2
T-Spine Can Opener
4 x 0:15
C1
DB Lateral Raise
5, 5, 5, 12, 12
C2
Weighted Arm Circles
2 x 0:30
D1
Reverse Flys
4 x 10
D2
Hanging Scap Retraction
4 x 10
E
DB Curl to Press
4 x 15
F1
Dumbbell Hammer Curl
4 x 10
F2
DB Overhead Tricep Extension
4 x 10
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
LGFG Upper Warm Up
Complete as a circuit for 2 Rounds. Band Pull Aparts x 10 T-Spine x 5ea Scap Push Up x 5 Plyo Push Up x 5
B1
Barbell Incline Bench Press
15, 15, 10, 5, 3, 3, 10, 10
B2
Scap Push-Up
4 x 5
C1
Weighted Pull Ups
5, 5, 5, MAX, MAX
C2
DB Pullover
2 x 10
D1
Machine Chest Press
3 x 10
D2
DB Chest Fly
3 x 10
E1
Single Arm Lat Pulldown
3 x 10
E2
Ab Wheel
3 x 10
F
DB Zottman Curl
2 x MAX
Recovery
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
LGFG Lower Warm Up
Jog - 15 Yards x 2 Lateral Shuffle - 15 Yards x 2 A Skip - 15 Yards x 2 Hamstring Scoops - 15 Yards x 2 Carioca - 15 Yards x 2 Sprint - 5 Yards x 2
B1
Back Squat
15, 15, 10, 5, 3, 3, 10, 10
B2
TKE
4 x 12
C1
Leg Press
5, 5, 5, 10, 10
C2
Leg Extension
2 x 10
D1
DB RDL
3 x 8
D2
Seated Leg Curl
3 x 12
E1
Seated Calf Raise
4 x 20
E2
Kneeling Cable Crunch
4 x 20
Recovery
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
MCHN x MASS
MCHN & MASS have teamed up to deliver Nick's training plan to you. Follow 16 weeks of training with Nick while benefitting from MASS coaching support.
