Doug's Gym
Coach
DJ Horton
Features
1 sessions per week
Must use App app to view and log training
Program Training
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
