Rooted Strength
Coach
Charlie Fridrich
Solid, simple 6 week program designed to add mass and build muscular endurance.
Whether you are just starting out in the gym or have been away from the gym for a while, this program will help you pack on some lean mass and prepare the body for some more advanced training.
Features3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
Push-Up
@ 6
B
Stability Ball Hamstring Curl
3 x 8
C
Pull-Up
@ 6
D
Air Squat
3 x 20
E
Plank
3 x 0:20
F
Russian Twist
3 x 20
Wednesday
Week 1 Day 2
A
DB Fly
3 x 8 @ 6
B
Seated Row
3 x 8 @ 6
C
Half-Kneeling DB Shoulder Press
3 x 8 @ 6
D
DB 3-Way Raise
3 x 8 @ 6
E
Dead Bug
3 x 20
F
Back Extension
3 x 8
Friday
Week 1 Day 3
A
Walking Lunges
3 x 16 @ 6
B
Single Leg RDL
3 x 8 @ 6
C
Donkey Kicks
3 x 12
D
Leg Extension
3 x 8 @ 6
E
Hip Raise
3 x 8
F
Sit-up
3 x 10
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