Pinnacle Performance & Delta Fit

Coach
Dan Bradley

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 4-week program
Monday
Accumulation

A

Hamstring Stretch with Band

3 x 1:00

B

Deadlift

7 x 3 @ 75 %

C1

Romanian Deadlift

3 x 12

C2

Seated Leg Curl Machine

3 x 12

D1

Seated Knee Tuck

3 x 15

D2

Ab Wheel

3 x 10

Tuesday
Accumulation

A

Shoulder Pre-Hab

3 x 10

B

Bench Press

7 x 3 @ 75 %

C

V Grip Landmine Row

3 x 12

D

Lat Pulldown

3 x 12

E1

Wide Grip Machine Row

3 x 12

E2

Skull Crushers

3 x 12

F

Lying Leg Raise On Bench

5 x 20

Wednesday
Accumulation

A

Miniband Reverse Steps

3 x 20

B

Back Squat

7 x 3 @ 75 %

C1

Bench Step Ups

3 x 12

C2

Calf Raise

3 x 20

D1

Crunch Into Sit Up

3 x 20

D2

Russian Twist

3 x 15

Thursday
Accumulation

Pre Hab

A

B

Deadlift

4 x 7 @ 75 %

C

Bench Press

4 x 7 @ 75 %

D1

Hip Thrust

3 x 12

D2

Push-Up

3 x 12

E

Seated Knee Tuck

5 x 20

Friday
Accumulation

A

Face pull with external rotation

3 x 15

B

Shoulder Press

4 x 7 @ 75 %

C

Chin-Up

5 x 6

D

Plate Front Raise

3 x 12

E1

Hammer Curl

3 x 12

E2

Tricep Pushdown

3 x 12

F

Ab Wheel

5 x 20

The Juggernaut Method WAVE 4 (3s) Deadlift & Bench Focus