Bayus Strength
BIG W = BIG WIN
An 8 week program that flows from the first 4 weeks directly into the second four week block. This allows for better progressions and more chances to WIN.
This is a four day a week program with cardio implemented. All workouts can be done at a commercial gym
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Coach Bayus Leg Day Warm-up
B
Leg Press
3 x 8
C
Seated DB Press
3 x 8
D1
Goblet Squat
3 x 10
D2
Lateral Lunge
3 x 6
Circuit
E
Core Circuit: 3x Through Low Plank - 20 seconds Side Plank - 20 seconds Side Plank (other side) - 20 seconds High Plank (Push-up Position) - 20 seconds
F
Battle Rope Alternating Waves
3 x 20
Circuit
A
Upper Body Warm- up Make sure to add push-ups to your warm up
B
Bench Press
3 x 8
C
Seated Cable Row
3 x 10
D
Incline DB Fly
3 x 8
E1
Tricep Pushdown
3 x 10
E2
Standing Cable Rope Curl
3 x 10
Conditioning
F
100m Row
Perform 250m Row. x5 as Fast as possible Rest between sets
A
Coach Bayus Leg Day Warm-up
B
Eccentric Split Squat
3 x 6
C1
DB Arnold Press
3 x 8
C2
Plate Front Raise
3 x 10
D
Leg Extension
3 x 12
E1
DB Lateral Raise
3 x 10
E2
DB Shrug
3 x 10
F
Spanish Squat Iso Hold
3 x 0:20
A1
Incline Bench Press
3 x 8
A2
Single Arm Dumbbell Row
3 x 8
B1
Lat Pulldown
4 x 10
B2
Bench Dips
4 x 10
C
Barbell Upright Row
3 x 10
Circuit
D
Stair Master for floors - 50 Floors
