Superfly Performance
General Fitness
Coach
Adrian Jourdan
Hypertrophy focused strength cycle.
Each session should take 60-75 min
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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