Playmakers Sport Performance
Strength & Conditioning, General Fitness, Bodybuilding
Coach
Travis Grimes
Size (4 days per week)
Features4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Time to Swell: Week 1 Day 1
A1
Bench Press
5 x 10 @ 65 %
A2
Band Face Pull
5 x 10
B
DB Pullover
5 x 10
C
30 Degree Incline DB Bench Press
4 x 8
D
Chest-Supported DB Row
4 x 10
Tuesday
Time to Swell: Week 1 Day 2
A
Back Squat
5 x 8 @ 70 %
B1
Standing DB Press
4 x 10
B2
Barbell RDL
4 x 8
C1
DB Lateral Raise
5 x 10
C2
Skull Crushers
5 x 10
D
Bent Over Rear Delt Fly
3 x 10
E
Barbell 21s
3 x 21
F
Bench Dips
3 x 10
Thursday
Time to Swell: Week 1 Day 3
A1
Bent Over Row
4 x 10
A2
Band Face Pull
4 x 10
B
Incline Bench Press
5 x 8
C
Weighted Strict Pullup
4 x 5
D1
1-Arm DB Row
3 x 10
D2
Barbell Shrug
3 x 10
Friday
Time to Swell: Week 1 Day 4
A
Front Squat
5 x 8
B
Shoulder Press
5 x 8
C1
DB Front Raise
2 x 10
C2
DB Lateral Raise
2 x 10
C3
Bent Over Rear Delt Fly
2 x 10
C4
DB Upright Row
2 x 10
C5
Standing Curl + Press
2 x 10
D1
Barbell Bicep Curl
3 x 10
D2
Bench Dips
3 x 10
D3
Close Grip Push-Up
3 x 10
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