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
Leg Day 1: Quad + Calves

A

High Bar Back Squat

10, 8, 6, 6 @ 60, 70, 75, 75 %

B

Front Foot Elevated Split Squat

12, 10, 8, 8 @ 60, 70, 75, 75 %

C

Seated Single Leg Press

3 x 10 @ 70 %

D1

Walking Lunges

2 x 12 @ 50 %

D2

Tempo Goblet Squat

2 x 15 @ 50 %

E

Leg Extension

10, 8, 8, 8 @ 60, 70, 75, 75 %

F

Calf Raise

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

Monday
Push

A

Barbell Bench Press

10, 8, 6, 6, 6 @ 60, 70, 75, 75, 75 %

B

DB Arnold Press

12, 10, 8, 8 @ 60, 70, 75, 75 %

C

DB Lateral Raise

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

D

Peck Fly

3 x 12 @ 60 %

E

Skull Crushers

3 x 12 @ 44.09 kg

F

Tricep Rope Pulldowns

3 x 12 @ 70 %

Wednesday
Legs - Glute/Hamstrings

A

Barbell Hip Thrust

12, 12, 10, 10 @ 65, 70, 75, 75 %

B

Romanian Deadlift (RDL)

12, 10, 8, 8 @ 70, 75, 80, 80 %

C

DB Rear Foot Elevated Split Squat

4 x 10 @ 70 %

D

Glute-Ham Raise

E

Prone Machine Hamstring Curl

4 x 12 @ 70 %

F1

GHD Sit-Up

2 x MAX

F2

Dead Hang

2 x MAX

Thursday
Pull

A

Chin Up with Band

3 x 8

B

Pendlay Row

12, 10, 8, 8 @ 60, 70, 75, 75 %

C

Seated Cable Row

4 x 10 @ 70 %

D

Rear Delt Flyes

2 x 15 @ 60 %

E

Straight Arm Pulldown

2 x 12 @ 60 lb

F

Seated Incline DB Curls

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

G

Rope Curl

3 x 12 @ 70 %

Coach
coach-avatar Liam Cordell

Hot Girl Summer