CollierFit 8 Week Program

CollierFit

Coach
DC

During this program we will hit each muscle group throughout the week, with a split of upper, lower and full body workouts.

This program is great for people who go to the gym and don't quite know where to start, with the 8 week CollierFit program we will work on beating your gym anxiety.

Features
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Programming 4 days per week
Upper Body Lower Body Full Body HIIT or Moderate intensity cardio
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
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Sample Week
Week 1 of 8-week program
Sunday
Upper Body

A

DB Bench Press

3 x 12

B

BB Bent Over Row

3 x 12

C

Shoulder Press

3 x 10

D

Supinated Lat Pull Down

10, 12, 15

E1

DB Lat Raises

2 x 15

E2

Hammer Curl

2 x 15

Tuesday
Lower Body

A

BB Hip Thrust

3 x 12

B

BB RDL

3 x 12

C

Elevated Reverse Lunges

3 x 10

D

Leg Press

3 x 12

E1

Banded Clamshells

2 x 15

E2

Banded Crab Walks

2 x 15

E3

Banded Abductors

2 x 15

Thursday
Week 1 Day 5

A1

BB Back Squat

12, 10, 8

A2

Alt Knee Tucks

3 x 15

B1

DB Step Ups

12, 10, 8

B2

Russian Twists

3 x 15

C1

Cable Kick Back

3 x 15

C2

Seated Leg Curl

3 x 15

D1

Banded Pull Ups

3 x 8

D2

Dead Bugs

3 x 15

Saturday
HIIT/Cardio

A1

Deadlift

1 x 8

A2

Jump Squats

2 x 10

A3

DB Push Press

A4

Kettlebell Swings

1 x 8

A5

Box Jumps

1 x 10

A6

Burpees

1 x 8

Saturday
Cardio

A

Outdoor/treadmill run

B

Outdoor/indoor bike ride

C

Rower

D

Stair Master

Coach
coach-avatar DC

Qualified Personal Trainer Gut Health Mentor

CollierFit 8 Week Program