Crucible Strength and Conditioning ABN 15 880 437 002
5 week, 5x5 strength program
Each session includes a warm up as well as instructions/details of the intention of each exercise.
Weeks 1-4 builds to a 5RM and then week 5 is a change up/Deload.
Program is designed to be repeatable back to back with itself.
1 sessions per week
Must use App app to view and log training
Program Training
Basic Squat Warm Up
A
3 rounds 1 minute of cardio machine of choice 6 Box Step Ups Each Leg 10 Bodyweight Hip Thrusts 5 Goblet Squats (add a small bit of weight each round)
B
Back Squat
5 x 5
C
Front Foot Elevated Split Squat
3 x 10
D1
Lat Pulldown
3 x 12
D2
Seated DB Press
3 x 12
E
Seated Hamstring Curl
3 x 10
Basic Bench Warm Up
A
3 rounds 1 minute choice of cardio machine 10 Cable Face Pulls 10 Cable Straight Arm Lat Pull Downs 10 DB Floor Press (add Weight each round)
B
Bench Press
5 x 5
C
Bent Over Row
3 x 12
D
DB Bench Press
3 x 12
E1
Tricep Pushdown
3 x 15
E2
DB Bicep Curls
3 x 15
Basic Deadlift Warm Up
A
3 Rounds 1 min choice of cardio machine 5 Inchworms (keep legs dead straight) 10 Barbell Good Mornings 10 DB Hip Thrusts (add Weight each round)
B
Deadlift
5 x 5
C
Box Jump
4 x 5
D
Single Leg Leg Press
3 x 10
E
Leg Extension
3 x 10
