EF Performance
Strength & ConditioningLook strong or be strong? How about both?
The Simple & Strong program is an 8 week template for the ones who want to look the part and act it. Designed for intermediate levels of experience, the program consists of two upper body workouts, two lower body workouts, and one accessory "pump" day to end the week on a fun note.
Keep the movement simple, and the intent high!
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
10, 8, 6, 6
B
Barbell Row
10, 8, 8, 8
C
Incline DB Bench Press
3 x 8
D
Chest-Supported DB Row
3 x 8
E1
Hammer Curl
2 x 12
E2
DB Tricep Extension
2 x 12
E3
DB Lateral Raise
2 x 12
A
Back Squat
10, 8, 6, 6
B
RDL
10, 8, 6, 6, 6
C
DB Reverse Lunge
3 x 8
D
Leg Extension
3 x 10
E1
DB Side Bend
2 x 10
E2
Straight Leg Sit Ups
2 x 12
A
Overhead Press
3 x 6
B
1-Arm DB Row
3 x 8
C
DB Bench Press
3 x 8
D
Lat Pulldown
3 x 8
A
Deadlift
4 x 5
B
Bulgarian Split Squat
3 x 8
C
Single Leg RDL
3 x 8
D
Hyperextension
2 x 12
A1
Push-Up
A2
Inverted Row
B1
Seated Incline DB Curls
B2
Skull Crushers
B3
DB Lateral Raise
C1
Body Saw
2 x 12
C2
Russian Twist
2 x 10
