Austin Cook
Coach
Austin Cook
This is a upper/lower program designed to be done twice a week. The first workout is an upper body day and the second is a lower body workout. There should be at least 2 days of rest in between sessions. Great program for beginners to the gym and for those restarting their fitness journey after a long lay-off. The program is designed to take about an hour in the gym so best suited for those who want to spend more time in the gym. Volume and reps are already programmed so simply put in the weight you're using and enjoy!
2 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbells // dumbbells // cable machines // and other exercise machines
Sample Week
Week 1 of 7-week program
Monday
Full-Body 2x Upper 1hr
A
Bench Press
B
DB Shoulder Press
C
Tricep Pushdown
D
Assisted Pull-Up Machine
E
Chest Supported Machine Rows
F
EZ Bar Curl
Thursday
Full-Body 2x Lower 1hr
A
Back Squat
B
Leg Extension
C
Romanian Deadlift
D
Lying Leg Curl
E
Calf Raise
F
Crunches
More from Austin Cook
programs
