Agoge Performance
Field Sports, Multi-sport, Football , Functional Training, Bodybuilding, Powerlifting4 Week wave focusing on heavy eccentric movements. First part of 3 in a off-season hypertrophy program. Still focusing on gaining strength while adding functional muscle mass.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
DB Bench Press
4 x 10
A2
Seated Low Row
4 x 10
A3
Overhead Tricep Extensions
4 x 10
B1
Straight Bar Bench Press Banded
6 x 5
B2
Pec Stretch Hold
3 x 0:30
C1
1/2 Kneeling Landmine Press
3 x 6
C2
Chaotic Chest Supported Reverse Flys
3 x MAX
C3
Single Arm Low Rows
3 x 10
D
Upper Body Mobility 1
1 x 10
A1
Belt Squat
4 x 10
A2
Top of Rack Banded Hamstring Curl
4 x 10
A3
Russian Twists
4 x 10
B1
Banded Safety Bar Squat to a Box
8 x 2
B2
Rocking Lunge Hold
3 x 0:30
C1
Side Lying Leg ADDuctions
3 x 10
C2
Banded Good Morning
3 x 6
C3
Chaotic Suitcase Carries
3 x 30
D
Lower Body Mobility 1
1 x 10
A1
DB Incline Bench Press
4 x 10
A2
Lat Pulldowns
4 x 10
A3
Halo's
4 x 10
B1
Tall Kneeling Double Landmine Press
8 x 2
B2
Standing Arms Outstretch Doorway Stretch
3 x 0:30
C1
Chaotic Chest Flys
3 x 10
C2
1/2 Kneeling Single Arm Lat Pulldown
3 x 8
C3
Chaotic Single Arm Overhead Carry
3 x 30
D
Upper Body Mobility 1
1 x 10
A1
45 Degree Back Extension
4 x 10
A2
Weighted Dorsi Flexion
4 x 10
A3
Banded Active Straight Leg Raise
4 x 10
B
Banded Sumo Deadlift
5 x 5
C1
Single Leg Squat to Bench or Box
3 x 6
C2
Banded Clamshells
3 x 10
C3
Barbell Shrugs
3 x 8
D
Total Body Mobility 1
1 x 10
