Lift Austin

Bodybuilding, Weightlifting, General Fitness, Functional Fitness
Coach
Alexander Llewellyn

A 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. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Standard gym equipment
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
1- Legs

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

Sunday
2 - Abs

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

Sunday
3 - Cardio

A

Walk

1 x 30:00

Tuesday
1- Back & Shoulders

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

Tuesday
2 - Abs

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

Tuesday
3 - Cardio

A

Walk

1 x 30:00

Thursday
1 - Chest, Triceps, & Traps

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

Thursday
2 - Abs

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

Thursday
3 - Cardio

A

Walk

1 x 30:00

Saturday
1 - Total Body

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

Saturday
2 - Abs

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

Saturday
3 - Cardio

A

Walk

1 x 30:00

Coach
coach-avatar Alexander Llewellyn

Thee Stallion