Coach Squid

Coach
Liam Cordell

Features
4 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 3-week program
Sunday
Upper 1

A

DB Bench Press

15, 12, 10, MAX, MAX @ 60, 70, 80, 90, 90 %

B

Shoulder Press

12, 10, 8, 6, 6 @ 60, 70, 80, 90, 90 %

C

Dip

3 x MAX

D

1-Arm DB Row

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

E

Lat Pulldown

15, 12, MAX, MAX @ 70, 80, 90, 90 %

F

DB Reverse Fly

2 x 15 @ 70 %

G

Band Face Pull

2 x 15 @ 70 %

H

EZ Bar Curl

2 x 15 @ 70 %

Monday
Lower 1

A

Barbell Back Squat

10, 8, 6, 6, 6 @ 70, 80, 90, 90, 90 %

B

Bulgarian Split Squat

10, 10, 8, 8 @ 70, 70, 80, 80 %

C

Seated Single Leg Press

3 x 12 @ 70 %

D

Leg Extension

2 x 15 @ 70 %

E

Prone Machine Hamstring Curl

2 x 15 @ 75 %

F

DB Romanian Deadlift

12, 12, 10, 10 @ 70, 70, 80, 80 %

G1

Calf Raise

2 x 15 @ 70 %

G2

Katana Tricep Extension

2 x 15 @ 70 %

H1

Russian Twist

2 x 12

H2

BOSU Plank

2 x 1:00

Wednesday
Upper 2

A

Incline Bench Press

12, 10, 8, MAX, MAX @ 60, 70, 80, 90, 90 %

B

Weighted Chin Ups

3 x MAX @ 11.02, 22.05, 33.07 kg

C

Pendlay Row

3 x 10 @ 75 %

D

DB Arnold Press

12, 12, 10, 10 @ 70, 75, 80, 80 %

E

DB Lateral Raise

3 x 15 @ 65 %

F

Cable Flys

2 x 15 @ 60 %

G

DB Bicep Curls

2 x 15 @ 60 %

Thursday
Lower 2

A

Romanian Deadlift (RDL)

12, 12, 10, 8, 8 @ 60, 70, 80, 90, 90 %

B

Front Squat

3 x 10 @ 75 %

C

Glute-Ham Raise

4 x 12

D

DB Reverse Lunge (Front Foot Elevated)

3 x 10 @ 70 %

E

Seated Hamstring Curl

2 x 15

F

Smith Machine JM Press

2 x 15 @ 132.28 kg

G

Paloff Press

2 x 12

H

Incline Bench Reverse Crunch

2 x 10

Coach
coach-avatar Liam Cordell

Christmas Push