MajorFit
Strength & ConditioningDesigned to get you out of novice into intermediate, and/or from intermediate to upper intermediate/advanced on the big 3, while keeping a good level of athleticism and conditioning. A calorie surplus is recommended
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Squat Jump
2 x 8
B
Back Squat
5, 4, 3, 2, 1, 1, 4, 4 @ 42.5, 52.5, 60, 72.5, 80, 80, 65, 65 %
C
Barbell Row
4 x 6 @ 50, 65, 75, 65 %
D
Overhead Press
5, 4, 3, 2, 1 @ 40, 42.5, 45, 50, 55 %
E
Bench Press
6, 3, 3, 3, 3, 3 @ 50, 60, 70, 77.5, 77.5, 77.5 %
F1
Dips
3 x 10
F2
Pull-Up
G
Walking Lunges
4 x 30
H
Romanian Deadlift with DB
4 x 12
A
Run
1 x 3
B
Jump Rope
1 x 10:00
A
Clean & Press
4 x 6 @ 115 lb
B
Hip Thrust
3 x 12 @ 225 lb
C
Close Grip Incline Bench Press
@ 47.5, 60, 70 %
D
Paused Bench Press
3 x 8 @ 50 %
E
T-Bar Row
12, 12, 12, MAX @ 6
F1
Lying Rear Delt Raise
3 x 12
F2
DB Lateral Raise
3 x 12
G
Split Squat
6, 8, 6 @ 30, 35, 35 %
A
Stationary Bike
1 x 20:00
B
Jump Rope
1 x 10:00
C
Box Jump
3 x 12
D
Plyo Push-Up
4 x 6
E
Plyo Pull Up
4 x 4
F
Split Squat Jump
4 x 6
G
Burpee Broad Jump
3 x 6
A
Walk
1 x 10:00
B
Deadlift
5, 3, 1, 1, 1, 1, 3, 3 @ 30, 47.5, 67.5, 77.5, 0.8, 0.8, 67.5, 67.5 %
C
Back Squat
7 x 4 @ 35, 60, 72.5, 77.5, 77.5, 77.5, 77.5 %
D
Bench Press
5, 4, 3, 2, 1, 5, 5 @ 47.5, 65, 72.5, 77.5, 0.85, 72.5, 72.5 lb
E
Power Shrugs
4 x 12 @ _ , 50, 75, 100 %
F
DB Lateral Step-Up
4 x 6
G
Backward Sled Drag
4 x 20
H
Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
A1
Tempo Run
6 x 40
A2
Backwards Skip
6 x 40
B
Pro-Agility Drill
C
Varied W Drills
A
Stationary Bike
1 x 0:35
