12 Week Athlete Strength
Happy Gains
Built for athletes who have some experience in the gym, but have lacked guidance. This is your perfect first program to initiate you into the world of athletic performance.
This 4 day/week program is written by Coach Gus, education backed and support with experience coaching multiple National level athletes.
Includes demo videos and explanations of the exercises, and optional accessory work if you want to fully maximize your time in the gym.
The program is based around commercial gym use, whilst being mostly free weights it does lend some help from machine work (primarily supportive hypertrophy).
A1
Tall Muscle Clean
4 x 8
A2
Box Jump
4 x 3
B
Box Squat
6 x 5
C
Strict Press
4 x 5
D
Lat Pulldown
3 x 12
E
Back Extension
3 x 12
A
Power Jerk
5 x 5
B
Trap Bar Deadlift
6 x 5
C
Romanian Deadlift
3 x 12
D
Assisted Dip Machine
3 x 12
E
Ab Roll Out
3 x 8
A
Snatch Push Press
5 x 8
B
Back Squat
6 x 5
C
Barbell Bench Press
5 x 5
D
Seated Cable Row
3 x 12
E
Machine Reverse Flye
3 x 12
A
Hip Power Clean
5 x 5
B1
Sled Push
3 x 20
B2
Tuck Jumps (Continuous)
3 x 8
C
Prone Machine Hamstring Curl
3 x 10
D
Preacher Bicep Curls
3 x 12
E
Tricep Rope Pulldowns
3 x 12
Begin your University Qualified & Experienced Backed Program
Get 12 Week Athlete Strength
