Happy Gains

Coach
Angus Granger

3 x Per Week

2 x Lower Main Lift

1 x Upper Main Lift

Functional movements

No Olympic variations

Leg Press substituted for Back Squat

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Leg Extension

4 x 12

A2

Calf Raise

4 x 15

B

Leg Press Machine

6 x 5

C1

Incline DB Bench Press

4 x 12

C2

Assisted Chin Up Machine

4 x 12

D1

Ab Roll Out

3 x 8

D2

Back Extension

3 x 12

Tuesday
Week 1 Day 2

A1

Seated Cable Row

4 x 12

A2

Assisted Dip Machine

4 x 12

B

Barbell Bench Press

6 x 5

C1

Overhead Walking Lunge

4 x 16

C2

Rower Hamstring Curl

4 x 15

D1

Hanging Knee Hold

3 x 0:20

D2

Single Leg Glute Bridge

3 x 20

Thursday
Week 1 Day 3

A1

DB Bench Press

4 x 8

A2

Bench Bird Dog

4 x 16

B

Deadlift

6 x 5

C1

Strict Press

4 x 10

C2

Cable Face Pulls

4 x 15

D1

Crossover Step Up

3 x 20

D2

Plank

3 x 30

3 Day Simple Strength