Lift Austin
Coach
Alexander Llewellyn
3131 tempo across all working sets.
65-85% 1RM range
1 sessions per week
Must use App app to view and log training
Program Training
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
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