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
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Lower 1

A

Barbell Back Squat

5 x 5 @ 75 %

B

Bulgarian Split Squat

4 x 8 @ 60 %

C

Partner Nordic Hamstring Curl

3 x 6

D

Calf Raise Series

3 x 7

E1

Paloff Press

3 x 10

E2

Med Ball Rotational Throw

3 x 5

F1

Rowing

3 x 500

F2

KB swings

3 x 15 @ 60 %

F3

KB Russian Twist

3 x 20 @ 60 %

Monday
Upper 1

A

Push Press

2 x 6 @ 60 %

B

Bench Press

5 x 5 @ 75 %

C

Barbell Row

4 x 8 @ 70 %

D

Seated DB Shoulder Press

4 x 6 @ 75 %

E1

Chin-Up

3 x MAX

E2

Dip

3 x MAX

F

DB Shrug

3 x 10 @ 75 %

G

Iso Hold DB Curl

3 x 10 @ 70 %

Wednesday
Lower 2

A

Romanian Deadlift (RDL)

4 x 8 @ 75 %

B

Front Squat

4 x 8 @ 70 %

C1

Walking Lunge

3 x 8 @ 44.09 kg

C2

Lying Leg Curl

3 x 12 @ 70 %

D1

Tricep Pushdown

4 x 12 @ 70 %

D2

Strict Lower Hanging Leg Lifts

3 x 10

Thursday
Upper 2

A1

Med Ball Wall Throw

2 x 6

A2

Smith Machine Bench Throws

2 x 6 @ 50 %

B

Incline DB Bench Press

4 x 8 @ 70 %

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