5X5 Step Load Strength + Total Body Volume (3 days): 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

sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Monday
5X5 Step Loading Lower Push/Upper Push

A1

Front Squat

5 x 5

A2

Bench Press

5 x 5

B1

Feet Elevated Push-Up

5 x 5

B2

Bulgarian Split Squat

5 x 5

C1

Band Resisted Dead Bug

3 x 10

C2

Barbell Rollout

3 x 10

Wednesday
5X5 Step Loading Lower Pull/Upper Pull

A1

Deadlift

5 x 5

A2

Pull-Up

5 x 5

B1

Hip Thrust

5 x 5

B2

Bench Pull

5 x 5

C1

Hanging Knee Raise

3 x 10

C2

Plank

4 x 1:00

Friday
Full body day 1 No Squating

A1

Foam Roll

1 x 14:00

A2

Worlds Greatest

3 x 20

A3

Arabesque

2 x 24

A4

Stationary Lateral Skater Steps With Bands

2 x 20

B1

Romanian Deadlift

3 x 12

B2

Z-Press

3 x 12

B3

Reverse Lunge With Lateral Resistance

3 x 12

C1

Goblet Squat

3 x 12

C2

Inverted Row

3 x 12

C3

Seated Banded Leg Curls

3 x 12

D1

Reverse Bear Crawls

3 x 20

D2

Farmer Walk

3 x 20

5X5 Step Load Strength + Total Body Volume (3 days)