Playmakers Sport Performance
Strength & Conditioning, General Fitness, Bodybuilding
Coach
Travis Grimes
Size (5 days per week)
5 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Yoked: Week 1 Day 1
A1
DB Pullover
5 x 10
A2
Dips
5 x 10
B
Weighted Chin Ups
5 x 2
C1
Bent Over Row
5 x 10
C2
Skull Crushers
5 x 10
D
1-Arm DB Row
3 x 5
Tuesday
Yoked: Week 1 Day 2
A1
Standing DB Press
4 x 8
A2
Barbell Bicep Curl
4 x 10
B
Bent Over Rear Delt Fly
4 x 15
C
DB Bicep Curls
5 x 5
D
DB Lateral Raise
4 x 15
E
DB Concentration Curl
3 x 15
Wednesday
Yoked: Week 1 Day 3
A
Back Squat
5, 6, 7, 8 @ 70 %
B1
Barbell RDL
4 x 5
B2
DB Shrug
4 x 15
C
Front Squat
4 x 3 @ 65, 70, 75, 80 %
D
Barbell Shrug
4 x 10
Thursday
Yoked: Week 1 Day 4
A
1-Arm DB Row
5, 5, 8, 8
B
Weighted Strict Pullup
4 x 5
C
Barbell 21s
3 x 21
D
Reverse Grip Bent Over Row
8, 8, 5, 5, 10, 10
E
Alternating DB Hammer Curl
4 x 15
Friday
Yoked: Week 1 Day 5
A
Bench Press
5, 5, 5, 5, 8, 8, 10 @ 70, 75, 80, 82, 70, 70, 65 %
B1
30 Degree Incline DB Bench Press
3 x 5
B2
Push-Up
3 x 10
C1
DB Skull Crushers
5 x 10
C2
Bench Dips
5 x 10
More from Playmakers Sport Performance
teams
programs
