Strength Club 5.0: Training by Adrian Jourdan in TrainHeroic

Negaprion Fitness

General Fitness
Coach
Adrian Jourdan

Hypertrophy focused strength cycle.

Each session should take 60-75 min

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Back Squat

1 x 5

B

Strict Press

1 x 5

C

Push Up

7 x 20

D

Tricep Extension (Band + Standing)

3 x MAX

E

Hanging Tuck Hold (Parallel)

4 x 30

Monday
Week 1 Day 2

A

Bench Press (Double Dumbbell)

5 x 10

B1

Prone Dumbbell Row

4 x 8

B2

Banded Bicep Curl

4 x MAX

C

Deadlift (Sumo)

6 x 8

D

Box Step Up (Banded)

3 x 30

E

V-Ups

5 x 10

Tuesday
Week 1 Day 3

A

Dip

8 x 8

B

Pull-Up

8 x 8

C

Step Back Lunge (Back Rack)

4 x 10

D

Box Step Up (Banded)

3 x 30

E

Plank (Forearm)

5 x 35

Strength Club 5.0