Happy Gains
A mixture of Power, Strength, Hypertrophy and Conditioning.
Contains basic Olympic Lifts.
Full Body workouts designed to cover all bases to a high degree.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Hang Power Clean
4 x 3
A2
Box Jump
4 x 3
B
Box Squat
12, 12, 10, 10, 8, 8
C1
Strict Press
4 x 10
C2
Ring Rows
4 x 12
D
Air Runner
1 x 1000
A1
Bench Press
12, 12, 10, 10, 8, 8
A2
Ab Roll Out
8, 8, 8, 6, 6
B1
Supinated Lat Pulldown
3 x 12
B2
DB Lateral Raise
3 x 12
C1
Romanian Deadlift
3 x 8
C2
1 + 1/4 Leg Extension
3 x 8
Mid Week Circuit
D
3 Rounds AFAP (As fast as possible), try to not rest at all. - 15 Calories Bike Erg / Rower - 12 Split Jumps - 9 Push Ups Shouldn't take more than 5 - 10 minutes here, good luck.
A
Stairmaster Machine
1 x 8:00
B1
Back Squat
12, 12, 10, 10, 8, 8
B2
Side Plank Banded Clams
4 x 0:15
C
Hip Adductor Machine
3 x MAX
D1
DB Floor Press
3 x 12
D2
Pendlay Row
3 x 6
E
Assault Bike
3 x 1:00
