Dash and Deuis
Coach
Rahn Deuis
Features
4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Monday
12 week peak: Week 1 Day 2
A
Back Squat
9, 7, 5, MAX
B
Barbell RDL
3 x 10
C
DB Lunges
4 x 10
D1
Banded Good Morning
3 x 0:40
D2
Banded Hamstring Curl
3 x 0:40
D3
Banded Leg Extension
3 x 0:40
Tuesday
12 week peak: Week 1 Day 3
A
Shoulder Press
9, 7, 5, MAX
B
Pull-Up
3 x 10
C
Incline DB Bench Press
3 x 10
D
3-way Shoulder Shocker
3 x 10
E
Banded Tricep Pushdown
2 x MAX
F
Band Face Pull
2 x MAX
Thursday
12 week peak: Week 1 Day 5
A
Deadlift
9, 7, 5, MAX
B
Front Squat
3 x 10
C
Banded KB Swing
5 x 7
D
Step-Ups
4 x 10
E1
Partner Nordic Hamstring Curl
3 x 5
E2
Barbell Hip Thrust
3 x 10
F
Banded Pull Thru
2 x MAX
Friday
12 week peak: Week 1 Day 6
A
Bench Press
9, 7, 5, MAX
B
Bent Over Row
3 x 10
C
Dip
3 x 10
D1
DB Floor Fly
3 x 10
D2
DB Reverse Fly
3 x 20
E
Skull Crushers
3 x 10
F
Banded Overhead Tricep Extension
2 x MAX
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