Coach Squid

Rugby
Coach
Liam Cordell

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

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Sample Week
Week 1 of 35-week program
Sunday
Legs

A

Back Squat

5 x 5 @ 80 %

B

Romanian Deadlift (RDL)

4 x 6 @ 80 %

C

DB Lunges

3 x 8 @ 33.07 kg

D

Leg Extension

3 x 12 @ 70 %

E

Lying Leg Curl

3 x 12 @ 70 %

F1

Hanging Leg Raise

2 x MAX

F2

GHD Sit-Up

2 x MAX

F3

Russian Twist

2 x 0:30

Monday
Push

A

Incline DB Bench Press

12, 10, 8, 8, 8 @ 50, 60, 70, 70, 70 %

B

Shoulder Press

10, 8, 6, 6, 6 @ 50, 60, 70, 70, 70 %

C

Seated Chest Press

3 x 12 @ 70 %

D

DB Lateral Raise

12, 10, 10 @ 50, 70, 70 %

E

DB Fly

3 x 12 @ 70 %

F

EZ Bar Lying Tricep Extension

3 x 10 @ 70 %

Tuesday
Pull

A

Weighted Strict Pullup

4 x MAX @ _ , 22.05, 22.05, 22.05 kg

B

Supinated Grip Barbell Row

12, 10, 8, 8, 8 @ 50, 60, 75, 75, 75 %

C

Chest-Supported DB Row

3 x 12 @ 70 %

D

Straight Arm Pulldown

3 x 12 @ 70 %

E

DB Bicep Curls

3 x 12 @ 70 %

Wednesday
Lower

A

Hack Squat

12, 10, 8, 8 @ 60, 70, 80, 80 %

B

Bulgarian Split Squat

10, 10, 8, 8 @ 70, 70, 80, 80 %

C

Leg Extension

3 x 12 @ 80 %

D

Lying Leg Curl

3 x 12 @ 80 %

E

DB Romanian Deadlift

8, 8, 6, 6 @ 70, 70, 80, 80 %

F

Calf Raise Series

3 x 7

Thursday
Upper

A

Seated DB Shoulder Press

10, 8, 6, 6 @ 60, 70, 80, 80 %

B

Barbell Bench Press

8, 8, 6, 6 @ 70, 70, 80, 80 %

C

Lat Pulldown

12, 10, 8, 8 @ 60, 70, 80, 80 %

D

Seated Row

12, 10, 8, 8 @ 60, 70, 80, 80 %

E

Cable Flys

3 x 12 @ 60 %

F

Cable Lat Raise

3 x 12 @ 132.28 kg

G

Rear Delt Flyes

3 x 12 @ 60 %

Coach
coach-avatar Liam Cordell

5-Day PPL UL