Dominion Performance Systems

Bodybuilding
Coach
Coki Cruz

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 16-week program
Sunday
Week 1 Day 1

A

Front Squat + Back Squat

5 x 10 @ 70 %

B

Bent-over Alternating Row

4 x 12

C

Front Foot Elevated Reverse Lunge

4 x 8

D

Face Pull

4 x 15

E1

MB Sit-Up

3 x 10

E2

Standing MB Chop

3 x 10

Monday
Week 1 Day 2

A

Trap Bar Deadlift

5 x 8

B

Push Press

C

Banded Lying Leg Curl

D

One-Arm DB Bench Press

4 x 10

E1

Suitcase Carry

3 x 20

E2

Cable Rotations

3 x 12

Wednesday
Week 1 Day 4

A

Bulgarian Split Squat

5 x 8

B

Straight Arm Pulldown

4 x 10

C

Pistol Squat off Box

4 x 8

D

Weighted Chin Ups

4 x 8

E1

Hanging Knee Raise

3 x 12

E2

Zercher Carry

3 x 20

Thursday
Week 1 Day 5

A

Stiff Leg Deadlift

5 x 8

B

Incline DB Bench Press

4 x 8

C

Glute-Ham Raise

D

Deficit Push Up

E1

DB Overhead Carry

3 x 20

E2

GHD Sit-Up

3 x 15

Not your Gym Bros Bodybuilding Vol. 3