Pinnacle Performance Fitness

Coach
Dan Bradley

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

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Sample Week
Week 1 of 4-week program
Monday
Wave Loading Upper Body Strength

A

Bench Press

12, 10, 8

B

Bench Press

12, 10, 8

C1

Bent Over Cable Flys

3 x 12

C2

Tricep Pushdown

3 x 12

D

Lying Leg Raise On Bench

4 x 30

Tuesday
Wave Loading Lower Body Strength

A

Back Squat

12, 10, 8

B

Back Squat

12, 10, 8

C

Leg Extension

4 x 12

D

Calf Raise

3 x 15

E

Ab Wheel

4 x 10

Wednesday
Upper Body  Pull

A

Seated Row

12, 10, 8

B

Seated Row

12, 10, 8

C1

Lat Pulldown

3 x 12

C2

DB Reverse Fly

3 x 12

D

Seated Knee Tuck

3 x 30

Thursday
Wave Loading Lower Body Strength

A

Hip Thrust

12, 10, 8

B

Hip Thrust

12, 10, 8

C1

Lying Leg Curl

3 x 12

C2

Back Extension

3 x 12

D

Seated Calf Raise

4 x 20

Friday
Accessory Day

A

DB Bicep Curls

3 x 12

B

DB Lateral Raise

3 x 12

C

Skull Crushers

3 x 12

D

Barbell Upright Row

3 x 20

E

Crunch Into Sit Up

3 x 20

Hypertrophy/Strength - Linear Periodised Wave Loading 12,10,8 to 6,4,2