Happy Gains

Coach
Angus Granger

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
W1 Lower Body Day 1

A

Leg Extension

3 x 12

B

Hack Squat

4 x 8

C

Machine Hip Thrust

3 x 12

D

Hip Abduction Machine

3 x 12

E

Standing Hamstring Curl

3 x 12

F

Air Runner

1 x 1000

Monday
W1 Upper Body Day 1

A

Machine Chest Flye

3 x 15

B

Bench Press

12, 10, 10, 8, 8

C1

Z-Press

3 x 12

C2

Push-Up

3 x MAX

D

Neutral Grip Cable Lat Pulldown

4 x 8

E

Chest Supported Row Machine

3 x 12

F

Machine Back Extensions

2 x MAX

Wednesday
Week 1 Day 4

A

Floating Sumo Deadlift

5 x 7

B1

Smith Machine Buglarian Split Squat

4 x 12

B2

Seated Hamstring Curl Machine

4 x 12

C

Lying Chest Press Machine

20, 15, 10, 10

D

Assisted Chin Up Machine

4 x 12

Short Conditioning

E

3 Rounds AFAP (As fast as possible), try to not rest at all. - 15 Calories Bike Erg / Rower - 12 Push Ups - 9 Box Jumps Shouldn't take more than 5 - 10 minutes here, good luck.

Thursday
Week 1 Day 5

A1

Push Press

5 x 6

A2

Ring Rows

4 x 12

B1

Cable Chest Fly

15, 12, 10

B2

Machine Dips

3 x 12

C1

Seated Single Leg Press

5 x 12

C2

Hip Adductor Machine

5 x MAX

End of Week Conditioning

D

One Round AFAP, no rests. 15 - 12 - 9 - 6 - DB/KB Sumo Squat - Lying Leg Raise (can hold KB with arms for support) - Rower Hamstring Curls Another 5 - 10 minute sequence to finish the session with a bang.

Strength & Conditioning 2