Applied Strength
Coach
Patrick Lane
Features
4 sessions per week
Must use App app to view and log training
Program Training
4 sessions per week
Must use App app to view and log training
Program Training
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
5 x 6 @ 83 %
B
Romanian Deadlift
4 x 8
C1
Seated Calf Raise
3 x 25
C2
Mid Pulley Pallof Press, Half Kneeling
3 x 10
