KĀPABLE

Coach
Bart Kwan

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 9-week program
Sunday
Day 1 - Strength & Bodybuilding

A

Squats

3 x 5

B

Bench Press

3 x 5

C

Pull Ups

3 x 8

D

Cossack Squats

3 x 8

E

Sit Ups

3 x 8

Monday
Day 2 - Athleticism & Work Capacity

A1

Speed Deadlift

5 x 3

A2

Broad Jumps

5 x 3

B1

Push Press

5 x 3

B2

Med Ball Throws

5 x 3

C1

KB Swings

5 x 10

C2

Alternating DB Press

5 x 10

C3

Alternating DB Row

5 x 10

C4

Sit Throughs

5 x 10

C5

Barbell Punch Press

5 x 20

Tuesday
Day 3 - Bodybuilding & Conditioning

A

Side Lateral Raises

3 x 8

B

Barbell Shrugs

3 x 8

C

Plate Halos

3 x 8

D

Incline DB Curls

3 x 8

E

Single Tricep Extension

3 x 8

Sprints

F

5 Rounds: Sprint for 30 seconds, 90 second light jog at 30%. Perform at RPE 5

Wednesday
Day 4 - Athleticism & Work Capacity

A1

Speed Back Squat

5 x 3

A2

Box Jumps

5 x 3

B1

Bench Press

5 x 3

B2

Plyometric Push Up

5 x 3

C1

Goblet Jumping Lunges

5 x 10

C2

Alternating DB Bench Press

5 x 10

C3

Inverted Rows

5 x 10

C4

Landmine Rotations

5 x 10

C5

Double Unders

5 x 20

Thursday
Day 5 - Strength & Bodybuilding

A

Deadlift

3 x 5

B

Overhead Press

3 x 5

C

Deficit Bent Over Rows

3 x 8

D

Nordic Curls

3 x 8

E

Weighted Knees To Chest

3 x 8

KĀPABLE 1