Coach Squid

Coach
Liam Cordell

Features
6 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
HIIT Lower

A

Heroic Warm-up

For Completion

B1

DB Snatch

1 x 5 @ 60 %

B2

Squat Jump

1 x 5

C

Back Squat

10, 10, MAX @ 65, 75, 85 %

D

DB Reverse Lunge

3 x 20 @ 60 %

E1

Glute Bridge

3 x 12 @ 60 %

E2

Single Leg RDL

3 x 12 @ 60 %

E3

Split Jump

3 x 10

F1

Rowing

3 x 500

F2

Russian Twist

3 x 12

G

Plank

3 x 0:45

H

Agile 8

Monday
HIIT Upper

A

Heroic Warm-up

For Completion

B1

DB Hang Squat Clean Thruster

3 x 10 @ 50 %

B2

Devils Press

3 x 5 @ 50 %

C

DB Bench Press

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

D

DB Row

10, 10, 8, 8 @ 60, 60, 70, 70 %

E

DB Lateral Raise

3 x 12 @ 50 %

F

Cable Flys

3 x 12 @ 50 %

G1

DB Swing

30, 15, 5, 15, 30

G2

Burpee

30, 15, 5, 15, 30

Tuesday
Conditioning 1

A

Heroic Warm-up

For Completion

B1

Run

400, 800, 1600, 800, 400

B2

Rest

1:00, 2:00, 4:00, 2:00, 1:00

C1

Agile 8

For Completion

C2

Static Stretch

1 x 5:00

Wednesday
Strength: Lower

A

Romanian Deadlift

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

B

Bulgarian Split Squat

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

C

Barbell Hip Thrust

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

D

Physioball Leg Curl

4 x 20

E

Step-Ups

3 x 20 @ 50 %

F1

Hanging Knee Raise

3 x 12

F2

Walking Plank

3 x 20

Thursday
Strength: Upper

A

Seated DB Press

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

B

Incline DB Row

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

C

DB Fly

3 x 15 @ 50 %

D

Lat Pulldown

3 x 10 @ 60 %

E

Cable Lat Raise

3 x 15 @ 50 %

F1

DB Bicep Curls

3 x 12 @ 60 %

F2

Tricep Rope Pulldowns

3 x 12 @ 60 %

Friday
Conditioning 2

A

Jog

1 x 5:00

B1

Air Squat

5 x 5

B2

Push-Up

5 x 2

C1

Bent Over DB Row

5 x 10 @ 22.05 kg

C2

Standing DB Press

5 x 10 @ 22.05 kg

D1

DB Lunges

5 x 24

D2

DB Swing

5 x 20 @ 35.27 kg

E1

V-Ups

5 x 12

E2

Russian Twist

5 x 20

E3

Hollow Rock

5 x 20

F1

Rowing

10 x 1:00

F2

DB Thruster

10 x 20 @ 50 %

G1

Agile 8

G2

Static Stretch

1 x 5:00

Saturday
Recovery Walk

A

Walk

1 x 45:00

Coach
coach-avatar Liam Cordell

8 WK Shred