Steelstown
Coach
Dermot McBride
Back into weight room after an extended break. Simple sessions covering the basics. Time friendly to keep it short and sweet to maximise productivity.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Benches. Barbells. Dumbbells. Sleds. Plates. Bands. Assault Bike. Treadmill. The Basics will have you covered for this program.
Sample Week
Week 1 of 12-week program
Sunday
Lower Body
A
Front Squat
4 x 6
B1
Landmine Squat
3 x 8
B2
Romanian Deadlift (RDL)
3 x 8
B3
Calf Raise
3 x 8
C1
V-Ups
3 x 8
C2
Air Squat
3 x 1:00
C3
DB Swing
3 x 1:00
Tuesday
Upper Body Push
A
Incline Bench Press
4 x 8
B1
Dip
3 x 8
B2
DB Bench Press
3 x 8
B3
DB Tricep Extension
3 x 8
C1
Band Pull-Apart
3 x 12
C2
Hammer Curl
3 x 12
C3
DB Lateral Raise
3 x 12
Thursday
Whole Body Pull
A
Trap Bar Deadlift
4 x 8
B1
Inverted Row
3 x 10
B2
Band Face Pull
3 x 12
B3
Barbell Bicep Curl
3 x 12
C1
DB Farmer's Walk
3 x 40
C2
Medicine Ball Slam
3 x 12
C3
Assault Bike
3 x 1:00
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