Applied Strength

Coach
Patrick Lane

Features
4 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
Upper Body 1

A1

Incline Press

5 x 8 @ 78 %

A2

V-Grip Chin-Up

5 x 8 @ 78 %

B1

Decline DB Press

4 x 10

B2

One-Arm Bent-Over DB Row, Supinating

4 x 10

C1

Mid Pulley Rope French Press

3 x 15

C2

Incline DB Curl, Supinated

3 x 15

Monday
Lower Body 1

A

Back Squat

5 x 8 @ 78 %

B1

Front Foot Elevated DB Split Squat

4 x 10

B2

Standing Leg Curl

4 x 10

C1

Poliquin DB Step-Up

3 x 25

C2

Seated Good Morning

3 x 10

Wednesday
Upper Body 2

A1

Dip

5 x 8 @ 78 %

A2

Pull-Up

5 x 8 @ 78 %

B1

Incline DB Press

4 x 10

B2

One-Arm Bent-Over DB Arc Row, Neutral

4 x 10

C1

Side Lying DB External Rotation

3 x 15

C2

One-Arm Bent-Over DB Lateral Raise, Neutral

3 x 15

Thursday
Lower Body 2

A

Front Squat

6 x 6 @ 83 %

B

Romanian Deadlift

5 x 8

C1

Seated Calf Raise

3 x 25

C2

Mid Pulley Pallof Press, Half Kneeling

3 x 10

Coach
coach-avatar Patrick Lane

Maximal Strength