For anyone with intermediate experience or higher in the weights room.
✔ Progress has wavered and in need of a short, sharp, and structured training block to get back on track?
✔ Looking to progress from a beginners program but lost in the noise of what to include?
✔ Wanting to focus on nailing the five fundamental movements of upper body push, upper body pull, lower body unilateral, lower body bilateral, and hinge?
If any of the above sound like you, this 5-week training program is for you! A four-day split of upper body and lower body sessions gives you the right balance of quality training stimulus and appropriate rest/recovery.
A
Leg Press
4 x 10
B
Hip Thrust
4 x 10
C
Kneeling Hamstring Curls
4 x 10
D
Overhead Walking Lunge
4 x 10
E
Leg Extension
4 x 10
A
DB Bench Press
4 x 10
B
Lat Pulldown
4 x 10
C
Incline Bench Press
4 x 10
D
Bent Over Row
4 x 10
E
Chest Fly
4 x 10
A
Front Squat
4 x 10
B
RDL
4 x 10
C
Lying Leg Curl
4 x 10
D
Reverse Lunges
4 x 10
E
Leg Extension
4 x 10
A
Lat Pulldown
4 x 10
B
DB Shoulder Press
4 x 10
C
Seated Row
4 x 10
D
Dip
4 x 10
E
Reverse Flys
4 x 10
Bachelor's Degree in Exercise Science || Master's Degree in Exercise Science - Strength & Conditioning [in progress] || Australian Strength & Conditioning Association Accredited Coach