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
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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