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 12-week program
Sunday
Lower 1

A

Power Clean

3 x 6 @ 60 %

B

Barbell Back Squat

5 x 5 @ 75 %

C

Bulgarian Split Squat

4 x 8 @ 60 %

D

Partner Nordic Hamstring Curl

3 x 6

E

Calf Raise Series

3 x 7

F1

Paloff Press

3 x 10

F2

Med Ball Rotational Throw

3 x 5

G1

Rowing

3 x 500

G2

KB swings

3 x 15 @ 55.12 kg

G3

KB Russian Twist

3 x 20 @ 55.12 kg

Tuesday
Upper 1

A

Hang Clean High Pull

3 x 6 @ 70 %

B

Push Press

2 x 6 @ 110.23 kg

C

Bench Press

5 x 5 @ 75 %

D

Barbell Row

4 x 8 @ 70 %

E

Seated DB Shoulder Press

4 x 6 @ 75 %

F1

Chin-Up

3 x MAX

F2

Dip

3 x MAX

G

DB Shrug

3 x 10 @ 66.14 kg

H

Iso Hold DB Curl

3 x 10 @ 22.05 kg

I

Assault Bike

8 x 20 @ 8

Thursday
Lower 2

A

Power Clean

3 x 6 @ 60 %

B

Romanian Deadlift (RDL)

4 x 8 @ 75 %

C

Front Squat

4 x 8 @ 70 %

D1

Walking Lunge

3 x 8 @ 44.09 kg

D2

Lying Leg Curl

3 x 12 @ 70 %

E1

Tricep Pushdown

4 x 12 @ 70 %

E2

Med Ball Hanging Straight Leg Raise

3 x 10 @ 11.02 kg

Saturday
Upper 2

A1

Med Ball Wall Throw

2 x 6

A2

Smith Machine Bench Throws

2 x 6 @ 88.18 kg

B

Incline DB Bench Press

4 x 8 @ 75 %

C

Lat Pulldown

12, 10, 8, 8, 8 @ 70, 80, 90, 90, 90 %

D

DB Arnold Press

3 x 10 @ 70 %

E1

Cable Flys

3 x 12 @ 70 %

E2

Cable Lat Raise

3 x 12 @ 70 %

Coach
coach-avatar Liam Cordell

4-Day Upper Lower