Strength - DUP Training above 80% (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
Lower Body Medium Intensity 82.5% - 87.5%

A

Back Squat

4 x 3 @ 80 %

B1

Hack Squat

4 x 3 @ 82.5 %

B2

Hip Thrust

4 x 3 @ 80 %

C1

Lying Leg Curl

4 x 12

C2

Standing Calf Raises

4 x 12

Tuesday
Total Medium Intensity 82.5% - 87.5%

A

Deadlift

4 x 3 @ 80 %

B

Bench Press

4 x 3 @ 80 %

C1

Incline DB Bench Press

4 x 3 @ 80 %

C2

Weighted Chin Ups

4 x 3 @ 80 %

D1

Wide Grip Row

4 x 12

D2

Seated Dumbbell Lateral Raise

4 x 12

Wednesday
Lower Body High Intensity > 90%

A1

Back Squat

6 x 1 @ 90 %

A2

Lying Leg Curl

6 x 3 @ 82.5 %

B

Seated Calf Raises

4 x 15

C1

Hanging Knee Raise

4 x 12

C2

Swiss Ball Crunches

4 x 12

Thursday
Total Body High Intensity > 90%

A

Deadlift

6 x 1 @ 90 %

B

Bench Press

6 x 1 @ 90 %

C1

Shoulder Press

4 x 3 @ 85 %

C2

Weighted Chin Ups

4 x 3 @ 85 %

D1

Band Face Pull

3 x 12

D2

Resistance Band External Rotations

3 x 12

Friday
Total Body High Volume 75% - 80%

A1

Front Squat

5 x 5 @ 75 %

A2

Barbell Incline Bench Press

5 x 5 @ 75 %

B1

Lat Pulldown

4 x 12

B2

Seated DB Press

4 x 12

C

Standing Calf Raises

3 x 15

Strength - DUP Training above 80% (5 day)