Coach Squid

Coach
Liam Cordell

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
Push

A1

Incline DB Bench Press

3 x 12 @ 44.09 kg

A2

DB Fly

3 x 12 @ 22.05 kg

B

Seated Chest Press

3 x 12 @ 70 %

C1

DB Arnold Press

3 x 8 @ 33.07 kg

C2

DB Lateral Raise

3 x 10 @ 17.64 kg

D

Tricep Pushdown

3 x 12 @ 70 %

E

DB Overhead Tricep Extension

3 x 10 @ 70 %

Monday
Pull

A

Chin-Up

3 x MAX

B

Lat Pulldown

3 x 12 @ 70 %

C

Seated Cable Row

3 x 12 @ 70 %

D1

Incline DB Row

3 x 12 @ 33.07 kg

D2

Reverse Flys

3 x 12 @ 17.64 kg

E

DB Bicep Curls

3 x 12 @ 22.05 kg

F

Rope Curl

3 x 12 @ 70 %

Tuesday
Legs

A

Back Squat

3 x 12 @ 132.28 kg

B

Romanian Deadlift

3 x 12 @ 110.23 kg

C

Leg Press

3 x 12 @ 70 %

D

Leg Extension

3 x 15 @ 70 %

E

Lying Leg Curl

3 x 15 @ 70 %

F

Calf Raise

3 x 15 @ 70 %

G

Hanging Knee Raise

3 x 10

Wednesday
Chest & Back

A

DB Bench Press

20, 15, 10, 10 @ 50, 60, 70, 70 %

B

Lat Pulldown

20, 15, 10, 10 @ 50, 60, 75, 75 %

C

Cable Chest Press

12, 12, 10, 10 @ 70, 70, 80, 80 %

D

Pendlay Row

15, 12, 10, 10 @ 88.18, 99.21, 110.23, 110.23 kg

E

Dip

4 x 12

F

Cable Y-Raise

15, 12, 12, 12 @ 50, 60, 60, 60 %

Thursday
Sharms

A

Shoulder Press

15, 12, 10, 10 @ 50, 60, 70, 70 %

B

DB Lateral Raise

15, 12, 10, 10 @ 50, 60, 70, 70 %

C

Preacher Curls

12, 12, 10, 10 @ 70, 70, 80, 80 %

D1

Seated Curls

3 x MAX @ 22.05 kg

D2

Seated Hammer Curls

3 x MAX @ 22.05 kg

E

EZ Bar Lying Tricep Extension

12, 12, 10, 10 @ 60, 60, 70, 70 %

F

Tricep Rope Pulldowns

4 x 12 @ 80 %

Coach
coach-avatar Liam Cordell

Phase 1: Colossal