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
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Sample Week
Week 1 of 8-week program
Sunday
Legs 1

A

Hack Squat

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

B

Bulgarian Split Squat

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

C

Leg Extension

3 x 12 @ 65 %

D

Lying Leg Curl

3 x 12 @ 65 %

E

DB Romanian Deadlift

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

F

Calf Raise Series

3 x 7

Monday
Push + Pull

A

DB Bench Press

10, 10, 8, 8 @ 65, 65, 70, 70 %

B

Seated Row

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

C

DB Arnold Press

3 x 12 @ 65 %

D

Chin Up with Band

3 x MAX

E

Plate Front Raise

3 x 10 @ 60 %

F

Straight Arm Pulldown

3 x 10 @ 60 %

Wednesday
Legs 2

A

Romanian Deadlift (RDL)

12, 12, 10, 10 @ 60, 60, 65, 65 %

B

Hip Thrust

10, 8, 6, 6 @ 60, 65, 70, 70 %

C

Seated Single Leg Press

3 x 10

D

DB Lunges

3 x 20 @ 60 %

E

Glute-Ham Raise

2 x 12

F

Seated Hamstring Curl

2 x 12 @ 60 %

Thursday
Sharms

A

Seated DB Shoulder Press

12, 12, 10, 10 @ 60, 60, 65, 65 %

B

DB Lateral Raise

4 x 12 @ 60 %

C

DB Reverse Fly

3 x 12 @ 60 %

D

Cable Upright Row

2 x 12 @ 60 %

E

DB Bicep Curls

3 x 12 @ 60 %

F

Skull Crushers

3 x 12 @ 60 %

G

Rope Curl

3 x 10 @ 60 %

H

Tricep Pushdown

3 x 10 @ 60 %

Coach
coach-avatar Liam Cordell