Dominion Performance Systems
Bodybuilding
Coach
Coki Cruz
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 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
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