Coggles Fitness
BodybuildingIf you want to build muscle, strength and confidence, this gym programme is for you. It's designed for all levels, from beginners to advanced, and it's based on proven body building principles. You'll learn how to perform the most effective exercises for each muscle group, how to adjust the intensity and volume according to your goals, and how to avoid common mistakes and injuries. You'll also get tips on nutrition, recovery and motivation to help you achieve your best results. Whether you want to bulk up, tone up or just get fit, this gym programme will help you reach your potential and transform your body.
5 sessions per week
Must use App app to view and log training
Program Training
A
Bike
1 x 5:00
Prep
B
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
C1
Bulgarian Split Squat
3 x 8
C2
Russian KB Swing
3 x 15
C3
Dead Bug
3 x 20
D1
Lateral Lunge
3 x 10
D2
Bird Dog
3 x 20
E1
Leg Extension
3 x 8
E2
Sled Push
3 x 20
F1
Copenhagen Plank
3 x 10
F2
Standing Cable Wood Choppers
3 x 10
G
Basic Stretch Routine
1 x 8:00
A
Bike/ Rowing/ Skierg
1 x 5:00
Prep
B
Upper Body activation Videos
10 Scapula Pulls 10 Bent over rear delt fly 10 Straight arm pulldowns 10 Rotator cuff pulses 10 Single arm Rows 10 Thoracic Extensions
C1
DB Bench Press
3 x 8
C2
Bent Over DB Row
3 x 8
C3
Aleknas
3 x 10
D1
Close Grip Bench Press
D2
DB Bicep Curls
D3
Dragon Flag
E1
Tricep Pushdown
3 x 8
E2
Hand Release Push-Up
3 x 12
F
Static Stretch
A
Bike/ Rowing/ Skierg
1 x 5:00
Prep
B
Lower Body mobility and activation Videos
10 Deep squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (pushes each leg) 10 Cossack squats (each side) 10 Walking hip mobility (forward and back) 10 T-spine rotations (each side) 10 Hanging scapula pulls 10 Bootstrappers
C1
Single Leg RDL
3 x 8
C2
Step-Ups
3 x 10
C3
V-Ups
3 x 10
D1
KB double leg RDL
3 x 12
D2
Single Leg Hip Thrust
3 x 15
D3
Side Plank Rotation
3 x 10
E1
Lying Leg Curl
3 x 10
E2
Goblet Cycling Squats
3 x 10
E3
Dragon Flag
3 x 10
F
Basic Stretch Routine
1 x 8:00
A
Rowing
@ 5:00
Prep
B
Upper Body activation Videos
10 Scapula Pulls 10 Bent over rear delt fly 10 Straight arm pulldowns 10 Rotator cuff pulses 10 Single arm Rows 10 Thoracic Extensions
C1
Lat Pulldown
3 x 12
C2
DB Shoulder Press
3 x 12
C3
DB Tricep Extension
3 x 12
D1
DB Arnold Press
3 x 10
D2
Alternating DB Hammer Curl
3 x 10
D3
Bicycle Sit-Ups
3 x 20
E1
Seated Row
3 x 8
E2
Drunken Mountain Climbers
3 x 20
F
Static Stretch
A
Bike
1 x 5:00
Conditioning
B
Incredible Hulk
AMRAP in 20 minutes 5 Deadlifts (115/75 lb) 5 Hang Power Cleans (115/75 lb) 5 Front Squats (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb)
C
Basic Stretch Routine
