Playmakers Sport Performance

Strength & Conditioning, Powerlifting, Bodybuilding
Coach
Travis Grimes

MASS, MASS, MASS (Brutal)

4 days a week (M/W/F/Sat), Final phase 2 days a week

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 16-week program
Monday
Grow Up Phase 1 30/30 (Developmental Day)

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

Wednesday
Grow Up Phase 1 Alactic/Aerobic Triphasic

A

Shuttle Run

2 x 300

B1

Back Squat

5 x 2 @ 80 %

B2

Box Jump

5 x 4

B3

Reset DB Squat Jump

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

Friday
Grow Up Phase 1 Stim Day

A1

2 Ft Lateral Pogo

1 x 45

A2

1 Leg Lateral 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

Saturday
Grow Up Phase 1 The Cajun 30/30 (50% Developmental Day)

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