Wolfventure Strength & Conditioning

Functional Fitness, Functional Training, Tactical, Tactical / Military
Coach
Marc Lavallee

Are you a beat-up ex-athlete? Beat-up meat head? Or simply just going through your workouts with pain? 


This program was designed to get you moving better, while still crushing some weights in the gym, and training towards pain-free workouts.

I wrote this program to last 12 weeks in length and also giving you the ability to repeat the program multiple times throughout the year if you choose to do so. There are 3 x 4 week phases in this 12 week program. Training 4 times a week.

Everything is laid out for you in these workouts: reps, sets, super sets, twi-sets, rest, tempo and specific notes. 

All you have to do is show up, put in the work and trust the process. I've done the rest! 
Features
4 sessions per week
Must use App app to view and log training
Program Training
$36
Get Operation Pain-Free
Equipment
Recommended
This program will require a well equipped gym with: - Barbell and plates - Dumbbells - Bands- Squat rack - Bench- Cables- Some common machines
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
2022-08-01

A1

T-Spine Reach

3 x 10

A2

Banded Scarecrow

3 x 10

A3

Double Hand Band External Rotation

3 x 20

B

Seated Row

1 x 100

C

1 and 1/4 Incline DB Chest Press

4 x 6

D1

Single Arm Cable Lat Pull Down

10, 10, 8, 8

D2

Standing Landmine Press

10, 10, 8, 8

E1

Low Cable Pec Fly

3 x 12

E2

T Bar Row

3 x 12

F

Low Cable Biceps Curl

12, 10, 8

Monday
2022-08-02

A1

Peterson Step-up

3 x 10

A2

Cable Pull Through

3 x 15

A3

Lateral Lunge

3 x 10

B

RFE Split Squat 1 and 1/4

4 x 6

C

Trap Bar Deadlift

8, 8, 6, 4

D1

Goblet Squat

8, 8, 6, 4

D2

DB RDL

4 x 8

E1

Leg Extension

3 x 10

E2

Prone Machine Hamstring Curl

3 x 10

F1

Plank w/ Knee Taps

3 x 20

F2

Side Plank with Abduction

3 x 10

Wednesday
2022-08-04

A1

T Spine Mobility

3 x 0:30

A2

Supinated Wall Slides

3 x 10

A3

Bear Crawl

3 x 10

B

DB Floor Press

10, 10, 8, 8, 6

C

3 Point Stance Row

5 x 5

D1

Tall Kneeling Shoulder Press

4 x 10

D2

DB Upright Row

3 x 10

D3

Push-Up

3 x 10

D4

Standing Cable Low Row

3 x 12

E1

Plate Truck Driver

3 x 10

E2

3-D Band Pull Apart

3 x 20

F

Single Arm Cable Triceps Extension

12, 10, 8

Thursday
2022-08-05

A1

Hip Airplane

3 x 5

A2

Squat to Hamstring Stretch

3 x 10

A3

Air Squat

3 x 20

B

Deadlift

4 x 5

C

Leg Press

4 x 5

D1

B Stance DB Deadlift

3 x 6

D2

DB Reverse Lunge

3 x 6

D3

Exercise Ball Hamstring Curls

3 x 10

D4

Terminal Knee Extension (step)

3 x 10

E

Reverse Crunch with Exercise Ball

3 x 15

Coach
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