Strength & Conditioning Block 1

Happy Gains

Strength & Conditioning
Coach
Angus Granger

Built 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).

Features
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Regular Access to Your Coach
Your program comes with the opportunity for video technical analysis, as well as daily communication streams.
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Programming 4 days per week
Develop strength, gain muscle, and maintain your general health and fitness.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Get your workouts in the industry-leading app with demo videos, automatic weight calculations, tracking and more.
Equipment
Required
Barbell & Plates // Squat rack // Machines
Recommended
Commercial Gym
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Wednesday
Week 1 Day 3

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

Thursday
Week 1 Day 4

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

Coach
coach-avatar Angus Granger

BExerSpSc, ASCA Level 1, AWF Level 1

Strength & Conditioning Block 1