Graham Performance Coaching
Functional Training, General Fitness, Strength & ConditioningAthletic Gainz is an 8 week training program designed to build an athletic physique through full body workouts focused. First half of this program is volume focused then transitions to more strength/power focused work.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
1 x 5:00
B1
Snatch Deadlift
4 x 6
B2
Squat Jump
4 x 6
C1
Bench Press
4 x 8
C2
DB Lateral Lunge
4 x 8
D1
Pull-Up
3 x 10
D2
Glute Bridge
3 x 10
E1
DB Farmer's Walk
3 x 30
E2
Plank
3 x 0:30
E3
Russian Twist
3 x 15
F
Static Stretch
1 x 5:00
A
Heroic Warm-up
For Completion
B1
Barbell Hip Thrust
3 x 12
B2
Bent Over DB Row
3 x 10
B3
Push-Up
3 x 10
C1
Split Squat
3 x 8
C2
DB 3-Way Raise
3 x 10
C3
Bird Dog
3 x 10
D1
DB Fly
3 x 10
D2
Single Leg Glute Bridge
3 x 10
D3
Band Face Pull
3 x 10
E1
Body Saw
3 x 30
E2
Dead Bug
3 x 30
E3
Bicycle Sit-Ups
3 x 30
F
Static Stretch
A
Heroic Warm-up
1 x 5:00
B1
Front Squat
4 x 8
B2
Overhead Press
4 x 8
C1
Romanian Deadlift
4 x 8
C2
TRX Row
4 x 8
D1
Bent Over Row
3 x 10
D2
Dip
3 x 10
E
Spin Bike
1 x 5:00
F
Static Stretch
1 x 5:00
A
Heroic Warm-up
For Completion
Strength/Power
B
Weight Lifting Circuit A
Complete each exercise for 10 Reps DB Bicep Curl OH Tricep Extension Twist Lunge DB Shrugs Single Leg Deadlift DB Front Raise
Strength/Power
C
Weight Lifting Circuit B
Complete each exercise for 10 Reps BB Bicep Curl DB Pullover Leg Curls Hammer Curls Overhead Squats DB Lateral Raise
Strength/Power
D
Weight Lifting Circuit C
Complete each exercise for 10 Reps Side Squat Pull Ups BB RDL DB Upright Row Alternating Weighted V-Up Overhead Side Bend
Strength/Power
E
Weight Lifting Circuit D
Complete each exercise for 10 Reps Plie Squat Barbell Bent Over Row Barbell Good Morning Barbell Military Press Overhead Lunges Cross Chop
Recovery
F
Static Flexibility B
Hold Each Stretch for 30 seconds Fetal Deep Squat Pigeon Frog Hip Flexor Hands Behind Back Single Leg Toe Touch Adductor Stretch (L&R) Quad Stretch (L&R) S. Leg Hamstring (L&R) Calf Stretch (L&R)
Conditioning
A
Hip Mobility Circuit
Complete each exercise for 10 reps knee pulls leg pulls cross leg rotations piriformis stretch alternating knee drops Half kneeling hip flexor stretch Adductor stretch butterfly stretch Hip CARS 90/90 Switches Pigeon Stretch Mountain Climber Stretch
B
Clean Pull
4 x 6
C1
Pull-Up
3 x 8
C2
Front Foot Elevated Split Squat
3 x 12
D1
Incline DB Bench Press
3 x 12
D2
DB Bicep Curls
3 x 12
E1
DB Pullover
3 x 10
E2
TK Halo
3 x 8
E3
Flutter Kicks
1 x 0:30
F
Spin Bike
1 x 10 @ 15
