Strength Guild Lifting
3-part program enveloping power and strength, for those who want to be well rounded or athletes.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3, 3, 3, 3, MAX @ 75 %
B
Bulgarian Split Squat
3 x 16 @ 8
C
Romanian Deadlift (RDL)
3 x 10 @ 8
D
Reverse Hyperextension
3 x 10 @ 8
E
Box Jump
4 x 8
F
KB swings
5 x 10 @ 8
G
Hanging Knee Raise
3 x 12
A
Bench Press
3, 3, 3, 3, MAX @ 75 %
B
Chest-Supported DB Row
6, 6, 6, 6, MAX @ 8
C
Depth Plyo Push-Up
3 x 10
D
Med Ball Chest Pass
4 x 8 @ 8
E
Ring Dips
3 x 8 @ 8
F
Tricep Pushdown
4 x 15 @ 9
G
Skull Crushers
3 x 12 @ 8
H
Weighted Chin Ups
3 x 3 @ 8
A
Back Squat
3 x 20 @ 50 %
B
Hang Clean
3 x 3 @ 8
C
DB Good Morning
3 x 10
D
Calf Raise
3 x 15
E1
Depth Jump
3 x 5
E2
Vertical Jump
F
Walking Lunges
3 x 30
G
Weighted Plank Hold
3 x 0:45
H
Hip Add/Abd machines
3 x 10
A
Barbell Bench Press
3 x 25 @ 50 %
B
Barbell Bench Press
3 x 6 @ 8
C
Lat Pulldown
8, 8, 8, MAX @ 8
D
DB Shrug
3 x 12 @ 8
E
Bent Over Row
3 x 6 @ 8
F
DB Reverse Fly
3 x 10 @ 8
G
Russian Twist
3 x 0:45
H
Tricep Choice
4 x 12
