Strength - Triphasic >80% - Squat & Bench Focus (5 day): Training by Dan Bradley in TrainHeroic

Pinnacle Performance & Delta Fit

Coach
Dan Bradley

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Monday
Eccentric total Body Medium Intensity 80% - 87.5%

A

Back Squat with Bands

4 x 2 @ 82.5 %

B

Bench Press with Band

4 x 2 @ 82.5 %

C

Deficit Deadlift

4 x 2 @ 82.5 %

D

Lying Leg Curl

4 x 2 @ 82.5 %

Tuesday
Eccentric Upper Body Medium Intensity 80% - 87.5%

A

Strict Press

4 x 2 @ 82.5 %

B

Weighted Chin Ups

4 x 2 @ 82.5 %

C

Wide Grip Row

4 x 8

D

DB Lateral Raise

4 x 10

Wednesday
Eccentric Lower Body High Intensity > 90%

A

Back Squat

6 x 1 @ 92.5 %

B

Bench Press

6 x 1 @ 92.5 %

Thursday
Eccentric Total Body High Intensity > 90%

A

Deadlift

6 x 1 @ 92.5 %

B1

Strict Press

6 x 1 @ 92.5 %

B2

Band Face Pull

5 x 5

C

Weighted Chin Ups

6 x 1 @ 92.5 %

Friday
Total Body Eccentric High Volume 75% - 80%

A

Front Squat

5 x 4 @ 72.5 %

B

DB Bench Press

5 x 4 @ 72.5 %

C

Back Extension

4 x 10

D

Seated Row

4 x 10

Strength - Triphasic >80% - Squat & Bench Focus (5 day)