NEXGEN PERFORMANCE

Bodybuilding, Weightlifting
Coach
Wade Geddes

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
PUSH A

Prep

A

Warm Up

2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw Seated Military Press Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)

B1

Seated Military Press

3 x 6

B2

Cable Lateral Raise

3 x 20

C1

Incline DB Bench Press

3 x 8

C2

Low Cable Chest Fly

3 x 10

D1

Chest Dips

3 x 10

D2

Rope Pushdowns

3 x 15

D3

Decline Sit Ups

3 x 15

Monday
PULL A

Warm-Up

A

2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=divaflydT7M Pendlay Row Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)

B1

Pendlay Row

3 x 8

B2

DB Pullover

3 x 10

C1

Lat Pulldowns

3 x 10

C2

TRX Y's W's T's

3 x 15

D1

Standing Single Arm Cable Row

3 x 20

D2

Dumbbell Zottman Curls

3 x 12

D3

KB Russian Twist

3 x 15

Tuesday
LEGS A

Prep

A

Warm Up

2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw Back Squat Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)

B1

Back Squat

3 x 6

B2

Bench Hamstring Marches

3 x 20

C1

Single Leg Landmine RDL

3 x 20

C2

Banded Sissy Squats

3 x 15

D1

Bulgarian Split Squat

3 x 20

D2

Cable Crunches

3 x 15

Thursday
PUSH B

Prep

A

Warm Up

2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw DB Bench Press Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)

B1

DB Bench Press

3 x 8

B2

High Cable Chest Fly

3 x 10

C1

Landmine Shoulder Press (Single Arm)

3 x 20

C2

DB Lateral Raise

3 x 10

D1

Close Grip DB Chest Press

3 x 10

D2

Cable Overhead Triceps Extension

3 x 15

D3

Suitcase Carry

3 x 1:00

Friday
PULL B

Prep

A

Warm Up

2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw Band Pulldowns Set 1 - 20 reps @ 40% (RPE 4) Set 2 - 15 reps @ 60% (RPE 6)

B1

Chin-Up

3 x 10

B2

Chest-Supported DB Row

3 x 10

C1

Landmine Meadow Row

3 x 20

C2

Band Pull-Apart

3 x 15

D1

Single Arm Supported Lat Pulldown

3 x 20

D2

Incline DB Curls

3 x 12

D3

Ab Wheel

3 x 10

Saturday
LEGS B

Prep

A

Warm Up

2-3 min on any cardio machine. Follow the warm-up routine below OR perform your own based on needs. https://www.youtube.com/watch?v=_6-k5-w1bZw Trap Bar Deadlift Set 1 - 10 reps @ 40% (RPE 4) Set 2 - 10 reps @ 60% (RPE 6)

B1

Trap Bar Deadlift

3 x 6

B2

Single Leg Dumbbell Hip Thrust

3 x 20

C1

Front Squat

3 x 10

C2

Kickstand RDL

3 x 20

D1

DB Lunges

3 x 20

D2

Landmine Bar Twist

3 x 20

Coach
coach-avatar Wade Geddes

NXG BodyBuild