Strong Fit Hybrid
Coach
Jongen Fitness
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
Upperbody
A
Bench Press
6, 6, 6, 6, MAX @ 80 %
B1
Incline DB Bench Press
3 x 12
B2
Neutral Grip Lat Pulldowns
3 x 10
C1
Horizontal Row Machine
3 x 12
C2
DB Bent over shrugs
3 x 15
D1
DB Lateral Raise
3 x 12
D2
DB Reverse Fly
3 x 12
E1
EZ Bar Curl
3 x 15
E2
Skull Crushers
3 x 15
Monday
Running
A
Run
1 x 5000
B
Crunches
3 x 20
C
Hip Flexor Leg Raise
3 x 6
D
Pelvic Lift (ABS)
3 x 10
Wednesday
Week 1 Day 4
A
Run
1 x 5000
B
Tabata KBS
3 x MAX
Thursday
LowerBody
A
Back Squat
6, 6, 6, 6, MAX @ 80 %
B
Calf Raise In Smith
3 x 10
C
Deadlift
4 x 6 @ 80 %
D
Dragon With KB
3 x 6
E
Quad Curls - Machine
3 x 15
Friday
Running
A
Run
1 x 8000
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