Emanuele Caloisi
Bodybuilding, Functional Fitness, Powerlifting
Coach
Emanuele Caloisi
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Day 1
A
Bench Press
5 x 5 @ 8
B
Overhead Press
4 x 8 @ 8
C
Incline DB Bench Press
3 x 12 @ 8
D
Dip
3 x 10 @ 9
E
Shoulder Fly
3 x 20 @ 8
F
Skull Crushers
3 x 15 @ 8
Tuesday
Day 2
A1
Back Squat
5 x 5
A2
Box Jump
5 x 5
B
Split Squat
4 x 10
150 Air Squats for Time
C
Complete 150 Air Squats as fast as possible. Every 50 reps, stop and do 20 lunges (10/leg) Track your total time!
Thursday
Day 3
A
Deadlift
5 x 5
B1
Single Leg RDL
4 x 10
B2
Side Lunge
4 x 10
Competition Friday!
C
3 Rounds for time of: 5 Box Jumps 10 Pull-ups (Strict) 15 Pushups 20 Walking Lunges 400m Sprint
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