Fit300

Coach
Sean Cohen

This barbell-only program was designed to increase your strength in the Bench Press, Squat, Deadlift, Shoulder Press, and Barbell Row.

Working weight is 65-85% 1RM each week until test week.

This program is repeatable 

This program consists of 4 Lifting days, and 2 Yoga days.
You can supplement yoga for rest days, but we recommend yoga.

Features
4 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 9-week program
Sunday
Week 1 Day 1

A1

Bench Press

2, 3, 4, 2, 2

A2

Pendlay Row

2, 3, 4, 2, 2

B1

Back Squat

2, 4, 6, 5

B2

Pull-Up

2, 3, 5, 2, 3, 2

C1

Deadlift

4, 6, 10, 7

C2

Shoulder Press

4, 6, 10, 7

Monday
Week 1 Day 2

A1

Deadlift

2, 3, 4, 2, 2

A2

Shoulder Press

2, 3, 4, 2, 2

B1

Bench Press

2, 4, 6, 5

B2

Pendlay Row

2, 3, 5, 2, 3, 2

C1

Back Squat

4, 6, 10, 7

C2

Pull-Up

4, 6, 10, 7

Tuesday
Week 1 Day 3
Wednesday
Week 1 Day 4

A1

Back Squat

2, 3, 4, 2, 2

A2

Pull-Up

2, 3, 4, 2, 2

B1

Deadlift

2, 4, 6, 5

B2

Shoulder Press

2, 3, 5, 2, 3, 2

C1

Bench Press

4, 6, 10, 7

C2

Pendlay Row

4, 6, 10, 7

Thursday
Week 1 Day 5

A1

Bench Press

2, 3, 4, 2, 2

A2

Pendlay Row

2, 3, 4, 2, 2

B1

Back Squat

2, 4, 6, 5

B2

Pull-Up

2, 3, 5, 2, 3, 2

C1

Deadlift

4, 6, 10, 7

C2

Shoulder Press

4, 6, 10, 7

Friday
Week 1 Day 6

Circuit

A

Cardio

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