Daniel Hanson
Weightlifting, Rugby, Hockey, Footballthis program includes 3 months of training with a focus on building strength and lean body mass. The main focus is strength with some hypertrophic and prehab sprinkled in.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
kettlebell hip flexor raises
3 x 10
A2
poliquin step-ups
3 x 10
B
Back Squat
10, 5, 3, 3, 3, 3
C
Barbell Hip Thrust
3 x 10
D
Smith machine RDLS
4 x 5
E
Prone Machine Hamstring Curl
3 x 20
F
Chinese plank
3 x 0:30
A1
kettle bell shoulder press
3 x 8
A2
Rear Delt Flyes
2 x 20
B
Bench Press
10, 5, 3, 3, 3, 3
C
Seated DB Press
4 x 6
D
DB Chest Fly
3 x 12
E
Tricep Pushdown
3 x 20
F1
Decline Push Up
3 x 12
F2
Lu raises
3 x 12
F3
DB Front Raise
3 x 12
G
Plank
3 x 1:00
H
Dead Bug
3 x 10
I
Superman
3 x 8
A
Weighted Chin Ups
5, 3, 1, 1, 1
B
Chest-Supported DB Row
8 x 5
C
EZ Bar Curl
4 x 6
D
Lat Pulldown
4 x 8
E1
DB Shrug
2 x 20
E2
Zottman Curls
3 x 8
F
Inverted Row
20, 10, MAX
A
Trap Bar Deadlift
10, 5, 3, 3, 3
B1
Leg Press
4 x 10
B2
calf raise on leg press
2 x 20
C
HE smith machine squat
4 x 8
D
DB Step Up
3 x 6
E1
Leg Extension
3 x 20
E2
lunge iso hold
3 x 20
F
Side Plank
3 x 0:30
G
DB Farmer's Walk
3 x 10
H
Ab Wheel
3 x 8
A
Incline DB Bench Press
8 x 5
B
Pendlay Row
4 x 6
C
Machine Shoulder Press
12, 10, 8, 6
D
DB Pullover
4 x 8
E1
DB Lateral Raise
3 x 20
E2
Hammer Curl
3 x 20
F
single arm tricep extension
2 x 20
