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
Lower 1

A

Back Squat

8, 8, 6, 6 @ 60, 60, 70, 70 %

B

Romanian Deadlift (RDL)

8, 8, 6, 6 @ 60, 60, 70, 70 %

C

DB Lunges

3 x 20 @ 22.05 kg

D

Leg Extension

3 x 12 @ 70 %

E1

Bird Dog

3 x 12

E2

Inchworm Shoulder Tap

3 x 12

F1

Rowing

3 x 500

F2

KB swings

3 x 15 @ 44.09 kg

F3

KB Russian Twist

3 x 20 @ 33.07 kg

Monday
Upper 1

A

Bench Press

8, 8, 6, 6 @ 60, 60, 70, 70 %

B

Pull-Up

4 x 10

C

Seated DB Shoulder Press

3 x 10 @ 70 %

D

Supinated Grip Barbell Row

3 x 10 @ 70 %

E

DB Lateral Raise

3 x 12 @ 17.64 kg

F

Assault Bike

8 x 20:10

Tuesday
Walk

A

Walk

1 x 45:00

Wednesday
Lower 2

A

Hex Bar Deadlift

5 x 5 @ 70 %

B

Front Squat

3 x 8 @ 70 %

C

Bulgarian Split Squat

3 x 10 @ 33.07 kg

D

Lying Leg Curl

3 x 12 @ 70 %

E1

Medicine Ball Slam

3 x 12 @ 33.07 kg

E2

DB Clean & Jerk

3 x 10 @ 44.09 kg

E3

Walking Plank

3 x 20

Thursday
Upper 2

A

Strict Press

8, 8, 6, 6 @ 60, 60, 70, 70 %

B

Incline DB Bench Press

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

C

Lat Pulldown

3 x 10 @ 70 %

D

Seated Row

3 x 10 @ 70 %

E1

DB Bicep Curls

3 x 12 @ 22.05 kg

E2

DB Tricep Extension

3 x 12 @ 22.05 kg

F

SkiErg

10 x 30:30

Friday
Saturday HIIT

A1

Air Squat

5 x 5

A2

Push-Up

5 x 2

B1

Bent Over DB Row

5 x 10 @ 22.05 kg

B2

Standing DB Press

5 x 10 @ 22.05 kg

C1

Walking Lunges

5 x 24

C2

KB swings

5 x 20 @ 35.27 kg

D1

Sit-up

5 x 12

D2

Russian Twist

5 x 20

D3

Plank

5 x 0:45

E1

Biking

10 x 1:00

E2

DB Thruster

10 x 20 @ 50 %

Coach
coach-avatar Liam Cordell

Ultimate 4-Day Split