Happy Gains
General Fitness
Coach
Angus Granger
Features
3 sessions per week
Must use App app to view and log training
Program Training
3 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
A
Stairmaster Machine
1 x 5:00
B
Box Squat
12, 12, 10, 10, 8, 8
C1
Romanian Deadlift
4 x 8
C2
Wall Sit
3 x MAX
D1
Machine Chest Press
4 x 12
D2
Seated Lat Pulldown Machine
4 x 12
E1
Weighted Plank
3 x 25
E2
DB Renegade Row
3 x 6
Tuesday
Week 1 Day 2
A1
Assisted Chin Up Machine
4 x 10
A2
Machine Chest Flye
4 x 15
B
Barbell Bench Press
12, 12, 10, 10, 8, 8
C1
Smith Machine Buglarian Split Squat
4 x 8
C2
DBL DB Bentover Row
3 x 12
D1
Standing Hamstring Curl
3 x 12
D2
DB Sumo Squat
3 x 8
Thursday
Week 1 Day 3
A1
Barbell Z Press
4 x 12
A2
Ring Row
4 x 8
B
Deficit Deadlift
5 x 4 @ 65 %
C1
Iso Lateral Leg Press
4 x 8
C2
Iso Lunge Calf Raise
3 x 20
D1
KB swings
3 x 15
D2
Side Lying Adductions
3 x 30
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