Playmakers Sport Performance
Strength & Conditioning, Powerlifting, General Fitness
Coach
Travis Grimes
Ideal program to gear up for Squatober
Features4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Squatober Prep: Week 1 Day 1
A
Back Squat
5 x 5 @ 65 %
B
1-Arm DB Row
4 x 5
C
Shoulder Press
4 x 8
D
Barbell Bicep Curl
4 x 5
E
DB RDL
3 x 10
Wednesday
Squatober Prep: Week 1 Day 2
A
Back Squat
6 x 3 @ 75 %
B
Bench Press
5 x 5 @ 75 %
C
Weighted Chin Ups
4 x 3
D
Push-Up
4 x 10
Friday
Squatober Prep: Week 1 Day 3
A
Back Squat
3 x 10 @ 50 %
B
Barbell Row
4 x 10
C
Incline DB Bench Press
4 x 5
D
DB Bicep Curls
4 x 5
E1
Rear Delt Flyes
3 x 10
E2
DB Shrug
3 x 20
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