The Bold Method

Coach
Coach Bold

Features
1 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 10-week program
Sunday
Fat Loss (B) - Squat & Overhead Press (Phase 2) Template 

A1

Squat - BB

5 x 6

A2

Shoulder Press - Standing - BB

5 x 6

B

Split Squat - Front Foot Elevated - DB

3 x 12

C

Row - Seated - Machine - Neutral

3 x 12

D

Leg Curl - Seated - Feet Neutral

3 x 12

E

Bench Press - Flat - DB - Neutral Grip

3 x 12

F

Leg Press - Wide Stance

3 x 15

G

Lateral Raise - Seated - DB

3 x 15

Conditioning

H

Modified Strength Circuit - Outline

Perform the following for the listed times ***Lift Speed Trap Bar Deadlift, Log Bent-Over Row, Swiss Bar Push Press, Speed Log Press - 20 seconds all out - Rest 10 seconds next exercise ***Carry Med Ball Run, Farmers Walk, andbag Run, Zercher Carry - 20 seconds all out - Rest 10 seconds next exercise ***Drag, Prowler Push, Backward Sled Drag, Speed Tank Push, Sideway Sled Drag - 20 seconds all out - Rest 120 seconds repeat circuit Circuit Exercise Training Parameters Sets: 2-4 Reps: 20-30 seconds Tempo: N/A Rest: 120-240

Monday
Fat Loss (B) - Front Squat & Bench Press (Phase 2) Template

A1

Front Squat - BB

5 x 6

A2

Bench Press

5 x 6

B

Lunge - Reverse - DB

3 x 12

C

Pulldown - Close Grip - Neutral

3 x 12

D

Knee Flexion - Swiss Ball

3 x 12

E

Press - Seated - DB - Neutral

3 x 12

F

Goodmorning - Seated - DB - Wide Stance

3 x 15

G

Curl - 45° Incline - DB - Offset

3 x 15

Conditioning

H

Modified Strength Circuit - Outline

Perform the following for the listed times ***Lift Speed Trap Bar Deadlift, Log Bent-Over Row, Swiss Bar Push Press, Speed Log Press - 20 seconds all out - Rest 10 seconds next exercise ***Carry Med Ball Run, Farmers Walk, andbag Run, Zercher Carry - 20 seconds all out - Rest 10 seconds next exercise ***Drag, Prowler Push, Backward Sled Drag, Speed Tank Push, Sideway Sled Drag - 20 seconds all out - Rest 120 seconds repeat circuit Circuit Exercise Training Parameters Sets: 2-4 Reps: 20-30 seconds Tempo: N/A Rest: 120-240

Tuesday
Fat Loss (B) - Squat & Incline Press (phase 2) Template

A1

Squat - BB

5 x 6

A2

Incline Press

5 x 6

B

Split Squat - Front Foot Elevated - DB

3 x 12

C

Row - Seated - Machine - Neutral

3 x 12

D

Leg Curl - Seated - Feet Neutral

3 x 12

E

Bench Press - 15° Decline - DB

3 x 12

F

Leg Press - Hamstring - Wide Stance

3 x 15

G

Lateral Raise - Seated - DB

3 x 15

Conditioning

H

Modified Strength Circuit - Outline

Perform the following for the listed times ***Lift Speed Trap Bar Deadlift, Log Bent-Over Row, Swiss Bar Push Press, Speed Log Press - 20 seconds all out - Rest 10 seconds next exercise ***Carry Med Ball Run, Farmers Walk, andbag Run, Zercher Carry - 20 seconds all out - Rest 10 seconds next exercise ***Drag, Prowler Push, Backward Sled Drag, Speed Tank Push, Sideway Sled Drag - 20 seconds all out - Rest 120 seconds repeat circuit Circuit Exercise Training Parameters Sets: 2-4 Reps: 20-30 seconds Tempo: N/A Rest: 120-240

Wednesday
Fat Loss (B) - Deadlift & Decline Press (Phase 2) Template

A1

Front Squat - BB

5 x 6

A2

Bench Press - 15° Decline - BB - Medium Grip

5 x 6

B

Lunge - Reverse - DB

3 x 12

C

Pulldown - Close Grip - Neutral

3 x 12

D

Knee Flexion - Swiss Ball

3 x 12

E

Press - 35° Incline - DB

3 x 12

F

Back Extension - Incline - DB

3 x 15

G

Triceps Extension - Flat - DB

3 x 15

Conditioning

H

Modified Strength Circuit - Outline

Perform the following for the listed times ***Lift Speed Trap Bar Deadlift, Log Bent-Over Row, Swiss Bar Push Press, Speed Log Press - 20 seconds all out - Rest 10 seconds next exercise ***Carry Med Ball Run, Farmers Walk, andbag Run, Zercher Carry - 20 seconds all out - Rest 10 seconds next exercise ***Drag, Prowler Push, Backward Sled Drag, Speed Tank Push, Sideway Sled Drag - 20 seconds all out - Rest 120 seconds repeat circuit Circuit Exercise Training Parameters Sets: 2-4 Reps: 20-30 seconds Tempo: N/A Rest: 120-240

*Fat Loss Templates