Joshua Goyet Performance Training

General Fitness, Strength & Conditioning
Coach
Joshua Goyet

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 4-week program
Sunday
Barbell 1RM Day 1

Prep

A

Warm up Series 1

Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x4 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side

B

Back Squat

10, 10, 10, 5, 3, 1, 1, 1 @ 50, 55, 60, 75, 85, 90, 95, 100 %

C

Walking Lunges

6 x 10

D

Box Jump

3 x 10

E

Plank

3 x 1:30

Tuesday
Barbell 1RM Day 2

Prep

A

Warm up Series 1

Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x4 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side

B

Bench Press

10, 10, 10, 5, 3, 1, 1, 1 @ 50, 55, 60, 75, 85, 90, 95, 100 %

C

Lat Pulldown

3 x 3 @ 94 %

D

DB Lateral Raise

3 x 10

E

DB Bicep Curls

6 x 10

F

Tricep Pushdown

3 x 10

G

Side Plank

2 x 0:45

Thursday
Barbell 1Rm Day 3

Prep

A

Warm up Series 1

Bird dog x8 each side Fire hydrant x8 each side Superman x8 Spiderman Plank x4 each side Air squat x8 Forward lunge x8 each side Lateral lunge x8 each side Reverse lunge x8 each side

B

Deadlift

10, 10, 10, 5, 3, 1, 1, 1 @ 50, 55, 60, 75, 85, 90, 95, 100 %

C

Overhead Press

3 x 10

D

Cable Rotations

6 x 10

E

Crunches

1 x 100

1-rep max barbell