Playmakers Sport Performance
Strength & Conditioning, Powerlifting, BodybuildingMASS, MASS, MASS (Brutal)
4 days a week (M/W/F/Sat), Final phase 2 days a week
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Trap Bar Deadlift
3 x 15
A2
Seated DB Press
3 x 15
A3
Lat Pulldown
3 x 15
A4
Back Squat
3 x 15
A5
Incline DB Bench Press
3 x 15
A6
Bent Over DB Row
3 x 15
A7
DB Rear Foot Elevated Split Squat
3 x 15
A8
DB Rear Foot Elevated Split Squat
3 x 15
A9
Bench Press
3 x 15
A10
Seated Row
3 x 15
A
Shuttle Run
2 x 300
B1
Back Squat
5 x 2 @ 80 %
B2
Box Jump
5 x 4
B3
Reset DB Squat Jump *Just Jump Mat
5 x 4
B4
Broad Jump
5 x 4
C1
Incline Bench Press
5 x 2 @ 88 %
C2
Pull-Up
5 x 4
C3
Plyo Push Up
5 x 4
C4
Med Ball Chest Pass
5 x 4
D1
1-Arm DB Row
3 x 8
D2
Step-Ups
3 x 8
D3
Choice Bis
3 x 8
D4
Choice Tris
3 x 8
D5
Bent Over Rear Delt Fly
3 x 8
A1
Lateral+Medial Pogo
1 x 45
A2
1 Leg Lateral+Medial Pogo
1 x 45
B1
Box Jump
2 x 8
B2
Med Ball Slam
2 x 10
C
Bench Press
3 x 15
D
Back Squat
3 x 15
E1
DB Rear Foot Elevated Split Squat
3 x 15
E2
Chest-Supported DB Row
3 x 15
F1
Choice Bis
3 x 15
F2
Choice Tris
3 x 15
F3
Bent Over Rear Delt Fly
3 x 15
A1
Trap Bar Deadlift
1 x 15
A2
Seated DB Press
1 x 15
A3
Lat Pulldown
1 x 15
A4
Back Squat
1 x 15
A5
Incline DB Bench Press
1 x 15
A6
Bent Over DB Row
1 x 15
A7
DB Rear Foot Elevated Split Squat
1 x 15
A8
DB Rear Foot Elevated Split Squat
1 x 15
A9
Bench Press
1 x 15
A10
Seated Row
1 x 15
B
Treadmill Work
1 x 20:00
