VTI Method

Coach
Victor ikani

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

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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Leg Extension

10, 8, 6

B1

Leg Press

8, 6, 6

B2

Air Squat

3 x 10

C1

Hack Squat

6, 5, 5

C2

Bulgarian Split Squat

6, 5, 5

D

Calf Raise Series

3 x 21

Monday
Week 1 Day 2

A

Pull-Up

2 x 5

B1

Lat Pulldown

8, 6, 6

B2

DB Hyper Extension Bicep Curls

3 x 15

C

Landmine Row

@ 7, 5, 5

D

Seated Row

8, 8, 6

E1

Straight Arm Pulldown

3 x 8

E2

Barbell Bicep Curl

5, 3, 3

Tuesday
Week 1 Day 3

A1

Incline DB Bench Press

8, 6, 6

A2

DB Tricep Extension

12, 6, 6

B1

Incline DB Champagne

10, 7, 5

B2

Tricep Rope Pulldowns

12, 7, 5

C1

Seated Chest Press

8, 6, 5

C2

Close Grip Push-Up

3 x 6

D

Machine Chest Fly

8, 6, 5

Wednesday
Week 1 Day 4

A

Seated Hamstring Curl

10, 6, 5

B

Stiff Leg Deadlift

6, 6, 5

C

Dumbbell Wide Stance Sumo

7, 5, 5

D

Barbell Hip Thrust

8, 5, 5

E

Back Extension

3 x 5

Thursday
Week 1 Day 5

A

Cable Lateral Raises

6, 5, 5

B

DB Shoulder Press

6, 6, 5

C1

DB Lateral Raise

6, 6, 5

C2

DB Front Raise

6, 5, 5

D

Incline DB Rear Delt Pull

5, 5, 3

E

Rope Face Pull

8, 8, 6

Coach
coach-avatar Victor ikani

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