Lift Austin
Bodybuilding, Weightlifting, General Fitness, Functional FitnessA full body, physique centric training program, focused on core movements and complementary auxiliary lifts. This 12 week program is well rounded and will deliver great results when combined with diet. This program does lean into the lower body and is great for glute, quad, and hamstring development.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
10, 8, 6, 4, 2
B
Goblet Squat
4 x 10
C
Walking Lunges
3 x 10
D
Prone Machine Hamstring Curl
3 x 12
E
Leg Extension
3 x 12
F
Hip Thrust
4 x 12
A
Plank
3 x 1:30
B
Side Plank
3 x 1:30
C
Side Plank
3 x 1:30
D
Russian Twist
3 x 40
A
Walk
1 x 30:00
A
Deadlift
5, 4, 3, 2, 1
B
Back Extension
3 x 12
C
Lat Pulldown
3 x 12
D
DB Shoulder Press
3 x 12
E
DB Front Raise
3 x 15
F
DB Lateral Raise
3 x 15
G
Rear Delt Flyes
3 x 15
A
Plank
3 x 1:30
B
Side Plank
3 x 1:30
C
Side Plank
3 x 1:30
D
Russian Twist
3 x 40
A
Walk
1 x 30:00
A
Incline Bench Press
4 x 10
B
DB Bench Press
3 x 12
C
DB Fly
3 x 12
D
Skull Crushers
3 x 12
E
Tricep Pushdown
3 x 12
F
Bench Dips
4 x 10
G
DB Shrug
5 x 10
A
Plank
3 x 1:30
B
Side Plank
3 x 1:30
C
Side Plank
3 x 1:30
D
Russian Twist
3 x 40
A
Walk
1 x 30:00
A
Front Squat
4 x 10
B
Romanian Deadlift
4 x 10
C
Shoulder Press
3 x 12
D
Straight Arm Pulldown
3 x 12
E
Seated Incline DB Curls
3 x 10
F
Dip
3 x 10
A
Plank
3 x 1:30
B
Side Plank
3 x 1:30
C
Side Plank
3 x 1:30
D
Russian Twist
3 x 40
A
Walk
1 x 30:00
