Pinnacle Performance Fitness

Coach
Live Move Perform Matt

Features
5 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Monday
Eccentric Lower Body Medium Intensity 82.5% - 87.5%

A

Back Squat

4 x 3 @ 82.5 %

B1

Hack Squat

4 x 3 @ 82.5 %

B2

Hip Thrust

4 x 3 @ 82.5 %

C1

Lying Leg Curl

4 x 3 @ 82.5 %

C2

Standing Calf Raises

3 x 15

Tuesday
Eccentric Upper Body Medium Intensity 82.5% - 87.5%

A

Bench Press

4 x 3 @ 82.5 %

B1

Incline DB Bench Press

4 x 3 @ 82.5 %

B2

Weighted Chin Ups

4 x 3 @ 82.5 %

C1

Wide Grip Row

4 x 4 @ 82.5 %

C2

Lateral Raise With External Rotation

3 x 12

Wednesday
Eccentric Lower Body High Intensity > 90%

A

Back Squat

6 x 1 @ 90 %

B

Lying Leg Curl

4 x 3 @ 85 %

C

Seated Calf Raises

4 x 15

Thursday
Eccentric Upper Body High Intensity > 90%

A

Bench Press

6 x 1 @ 90 %

B1

Shoulder Press

4 x 3 @ 85 %

B2

Weighted Chin Ups

4 x 3 @ 85 %

C1

Band Face Pull

3 x 12

C2

Resistance Band External Rotations

3 x 12

Friday
Total Body Eccentric High Volume 75% - 80%

A

Deadlift

4 x 4 @ 75 %

B1

Front Squat

4 x 4 @ 75 %

B2

Barbell Incline Bench Press

4 x 4 @ 75 %

C1

Lat Pulldown

3 x 5 @ 75 %

C2

Barbell Bicep Curl

3 x 12

D

Standing Calf Raises

3 x 15

Coach
coach-avatar Live Move Perform Matt

Strength & Conditioning Coach and Director of LIVE MOVE PERFORM

Strength - Triphasic >80% (5 day)