Lift Austin

Weightlifting, Powerlifting, Bodybuilding
Coach
Alexander Llewellyn

3131 tempo across all working sets. 
65-85% 1RM range

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
1 - Legs & Calves

A

Back Squat

4 x 8 @ 75 %

B

Romanian Deadlift

4 x 8 @ 75 %

C

Hack Squat

4 x 8 @ 75 %

D

Split Squat

4 x 8

E

Calf Raise

5 x 15

F

Crunches w/ Weight

3 x 15

Sunday
3 - Fasted Cardio

A

Cardio

1 x 0:30

Tuesday
2 - Cardio

A

Cardio

1 x 0:30

Tuesday
1 - Back & Biceps

A

Lat Pulldown

4 x 8 @ 75 %

B

Pendlay Row

4 x 8 @ 75 %

C

1-Arm DB Row

4 x 8 @ 75 %

D

Barbell Bicep Curl

3 x 8 @ 75 %

E

DB Bicep Curls

3 x 8

F

Lying Leg Raise On Bench

3 x 15

Thursday
2 - Cardio

A

Cardio

1 x 0:30

Thursday
1 - Chest & Triceps

A

Bench Press

4 x 8 @ 75 %

B

Incline DB Bench Press

4 x 8 @ 75 %

C

Dip

4 x 8

D

DB Overhead Tricep Extension

3 x 8

E

Skull Crushers

3 x 8

F

Oblique Side Crunch

3 x 15

Saturday
2 - Cardio

A

Cardio

1 x 30:00

Saturday
1 - Shoulders & Traps

A

Shoulder Press

4 x 8 @ 75 %

B

DB Arnold Press

4 x 8 @ 75 %

C

Cable Face Pull

4 x 8

D

DB Lateral Raise

3 x 8

E

Barbell Shrug

3 x 8

F

Bicycle Sit-Ups

3 x 15

Coach
coach-avatar Alexander Llewellyn

12 Week Cutting Program