Coach Squid

Coach
Liam Cordell

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

sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Lower

A

Hack Squat

3 x 12 @ 50 %

B

DB Romanian Deadlift

3 x 12 @ 50 %

C

Walking Lunges

3 x 20

D

Lying Leg Curl

3 x 12 @ 50 %

E1

Russian Twist

3 x 12

E2

Walking Plank

3 x 10

E3

Bicycle Sit-Ups

3 x 20

Monday
Walk

A

Walk

1 x 45:00

Tuesday
Upper

A

Shoulder Press (machine)

3 x 12 @ 50 %

B

Lat Pulldown

3 x 12 @ 50 %

C

Seated Chest Press

3 x 12 @ 50 %

D

Seated Row

3 x 12 @ 50 %

E

DB Lateral Raise

3 x 10 @ 50 %

F

Stairs

1 x 15:00

Wednesday
Walk

A

Walk

1 x 45:00

Thursday
Full Body

A

Leg Press

3 x 12 @ 50 %

B

Incline DB Bench Press

3 x 12 @ 50 %

C

Barbell Hip Thrust

3 x 12 @ 50 %

D

Bent Over DB Row

3 x 12 @ 50 %

E

Back Extension

3 x 12

F1

DB Bicep Curls

3 x 12 @ 50 %

F2

Tricep Pushdown

3 x 12 @ 50 %

Friday
Walk

A

Walk

1 x 45:00

Coach
coach-avatar Liam Cordell

3-Day LUFB