Strength & Conditioning Block 1
Happy Gains
Strength & ConditioningBuilt for everyday people who want to build strength, muscle, and maintain fitness. Block 1 has greater emphasis on building a Strength and Muscle base.
This 4 day/week program is written by Coach Gus. It 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).
A
Leg Press Machine
12, 12, 10, 10, 8, 8
B
Prone Machine Hamstring Curl
4 x 15
C
Lat Pulldown
4 x 12
D
Incline DB Bench Press
4 x 12
E
Back Extension
4 x 8
A
Barbell Deadlift
5 x 7
B
Leg Extension
4 x 12
C1
Strict Press
5 x 5
C2
DB Lateral Raise
5 x 10
D1
Plank
3 x 30
D2
Russian Twist
3 x 12
D3
Sled Sprints
3 x 30
A
Back Squat
5 x 7
B1
B-Stance RDL
4 x 12
B2
Box Jump
4 x 3
C1
Machine Chest Press
4 x 15
C2
Seated Cable Row
4 x 12
D
Stairmaster Machine
1 x 10:00
A
Barbell Bench Press
12, 12, 10, 10, 8, 8
B
Assisted Chin Up Machine
4 x 12
C
Seated Single Leg Press
4 x 12
D1
Hip Adductor Machine
3 x 15
D2
Hanging Knee Hold
3 x 0:20
