DownRangeStrength

Coach
Jordan Betz

Features
5 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Russian KB Swing

2 x 0:30

A2

Side Plank

2 x 0:30

A3

Band Neck Extension

2 x 20

B

Trap Bar Jump

6 x 1

C

Trap Bar Deadlift

3 x 3

D

Max Effort Assault Bike

8 x 0:15 @ 9

E

Neutral Grip Pull Up

5 x 5

F

Glute-Ham Raise

3 x 8

G

Snatch Grip Shrug

3 x 20

Monday
Week 1 Day 2

A1

Dumbbell Bench With Feet Up

2 x 15

A2

Band Pull-Apart

2 x 20

A3

Neck Flexion Choice

2 x 20

B1

Pause Close Grip Bench

3, 3, 3, 5, 5

B2

Elbow Out Chest Supported DB Row

5 x 8

C

Neutral Grip Dumbbell Incline

4 x 12

D

Wide Grip Seated Cable Row

4 x 0:30

E

Scott Lateral Raise

3 x 10

F1

Hammer Curl With 5 Count Eccentric

5 x 4

F2

Tricep Pushdown

5 x 12

Wednesday
Week 1 Day 4

A1

Goblet Squat 1/2 1/2 Full From Bottom

2 x 0:30

A2

Elbow to Hand Plank

2 x 0:30

A3

Lateral Neck Variation

2 x 15

B

1 1/4 Front Squat

4 x 4

C

High Handle Sled Sprint

6 x 20

D

Goblet Squat

6 x 0:30

E

Band Leg Curl

3 x 30

F

Kettlebell Shrugs

2 x 50

Thursday
Week 1 Day 5

A1

Steep Neutral Grip Dumbbell Incline

2 x 15

A2

Band Face Pull

2 x 20

A3

Banded Tricep Pushdown

2 x 20

B

Neutral Grip Dumbbell Floor Press

5 x 10

C

Neutral Grip Lat Pulldown

5 x 10

D

Dumbbell Incline 1/2 1/2 Full

4 x 6

E1

Overhead Plate Raise

1 x 8

E2

DB Lateral Raise

1 x 8

E3

Prone DB Rear Fly

1 x 8

F

PT- Standing External and Internal Rotation

2 x 8

Friday
Week 1 Day 6

A

Ruck or Assault Bike

1 x 0:30 @ 45 lb

B

Hammer Curl

20, 20, 8, 8, 8, 8, 8

C

DB Tricep Rollbacks

6 x 8

D

DB Bottom Half Curl

4 x 12

E

Tricep Pushdown

8 x 8

F

Band Hammer Curls

1 x 100

G

Banded Tricep Pushdown

1 x 100

Operator GPP 12 Weeks