Playmakers Sport Performance

Strength & Conditioning, Powerlifting, General Fitness
Coach
Travis Grimes

Ideal program to gear up for Squatober

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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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

Squatober Prequel