Doug's Gym

Coach
DJ Horton

Features
1 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Push Day 1

A

Bench Press

10, 10, 8, 6, 4

B

Incline DB Bench Press

3 x 8

C1

Seated Row

3 x 8

C2

Lat Pulldown

3 x 8

D1

BB Curls 21s

3 x 21

D2

Tricep Pushdown

3 x 8

D3

Skull Crushers

3 x 8

Monday
Leg Day 1

A

Back Squat

10, 5, 5, 5, 5, 5

B1

Quad Squat & iso hold

3 x 8

B2

Leg Extension

3 x 16

C1

Banded Glute Bridge

3 x 8

C2

Stnding Hamstring Curl

3 x 8

C3

Calf Raise

3 x 25

Wednesday
Push Day 2

A

Incline DB Bench Press

10, 5, 5, 5, 5, 5

B

DB Shoulder Press

3 x 8

C

DB 3-Way Raise

3 x 24

D1

Skull Crushers

3 x 8

D2

Standing Cable Curl

3 x 16

D3

Standing Arnold Press

3 x 8

Thursday
Pull Day 1

A

Deadlift

10, 10, 8, 8, 8

B

Bulgarian Split Squat

C1

Seated Row

3 x 8

C2

Lat Pulldown

3 x 8

D1

Band Face Pull

3 x 8

D2

Single Arm DB Row

3 x 8

D3

Alternating DB Hammer Curl

3 x 16

Coach
coach-avatar DJ Horton

Doug's Gym Summer 6 Week