Coach Squid
Coach
Liam Cordell
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Leg Day 1: Quad + Calves
A
High Bar Back Squat
10, 8, 6, 6
B
Front Foot Elevated Split Squat
12, 10, 8, 8
C
Seated Single Leg Press
3 x 10
D1
Walking Lunges
2 x 12
D2
Tempo Goblet Squat
2 x 15
E
Leg Extension
10, 8, 8, 8
F
Calf Raise
12, 10, 8
Monday
Push
A
Barbell Bench Press
10, 8, 6, 6, 6
B
DB Arnold Press
12, 10, 8, 8
C
DB Lateral Raise
12, 10, 10, 10
D
Peck Fly
3 x 12
E
Skull Crushers
3 x 12
F
Tricep Rope Pulldowns
3 x 12
Wednesday
Legs - Glute/Hamstrings
A
Barbell Hip Thrust
12, 12, 10, 10
B
Romanian Deadlift (RDL)
12, 10, 8, 8
C
DB Rear Foot Elevated Split Squat
4 x 10
D
Prone Machine Hamstring Curl
4 x 12
E1
GHD Sit-Up
2 x 12
E2
Dead Hang
2 x MAX
Thursday
Pull
A
Lat Pulldown
3 x 8
B
Pendlay Row
12, 10, 8, 8
C
Seated Cable Row
4 x 10
D
Rear Delt Flyes
2 x 15
E
Straight Arm Pulldown
2 x 12
F
Seated Incline DB Curls
12, 10, 8, 8
G
Rope Curl
3 x 12
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