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 8-week program
Sunday
Lower
A
Leg Extension
3 x 12 @ 90 %
B
Front Squat
4 x 8 @ 60 %
C
Bulgarian Split Squat
3 x 8 @ 60 %
D
Lying Leg Curl
3 x 12 @ 90 %
E
Romanian Deadlift (RDL)
4 x 10 @ 72.5 %
F1
Calf Raise
3 x 12 @ 75 %
F2
OH Situp
3 x 10 @ 22.05 kg
Monday
Upper
A
Shoulder Press
10, 10, 8, 8 @ 70, 70, 72.5, 72.5 %
B
DB Bench Press
4 x 8 @ 87.5 %
C
Lat Pulldown
12, 10, 10, 8, 8
D
Seated Row
10, 10, 8, 8
E1
Cable Flys
3 x 15
E2
Cable Lat Raise
3 x 15
E3
Rear Delt Flyes
3 x 15
F
Side Plank with Hip Abduction
2 x 12
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