Playmakers Sport Performance
Strength & Conditioning, General Fitness, Bodybuilding
Coach
Travis Grimes
3 days a week
Features a low rep, moderate, and high rep day each week. Each workout consists of 3 compound sets or supersets. Perfect after Squatober
Features3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Turnt: Week 1 Day 1
A1
Deadlift
5 x 5 @ 60, 70, 75, 75, 75 %
A2
Band Face Pull
5 x 5
B1
Back Squat
5 x 5 @ 60, 65, 70, 75, 75 %
B2
Chest-Supported DB Row
5 x 5
C1
Bench Press
5 x 5 @ 65, 70, 75, 80, 80 %
C2
DB RDL
5 x 5
Wednesday
Turnt: Week 1 Day 2
A1
Barbell Rear Foot Elevated Split Squat
5 x 4
A2
Bent Over Rear Delt Fly
5 x 8
B1
30 Degree Incline DB Bench Press
5 x 8
B2
Barbell RDL
5 x 8
C1
Barbell Row
5 x 8
C2
Dips
5 x 8
Friday
Turnt: Week 1 Day 3
A1
Bench Press
5 x 10 @ 50, 52.5, 55, 57.5, 60 %
A2
Band Face Pull
5 x 10
B1
DB Pullover
5 x 10
B2
DB Lateral Raise
5 x 10
C1
Back Squat
5 x 10 @ 50, 52.5, 55, 55, 55 %
C2
Alternating DB Hammer Curl
5 x 10
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