Daniel Hanson

Weightlifting, Rugby, Hockey, Football
Coach
Daniel Hanson

If you are a gym bro looking to build strength or and athlete looking to really take your next step to becoming elite this program is for you !!!!

Features
5 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 14-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Unleashed Power: Off-Season Dominance Program