Team Mulqueen

Functional Fitness, Strength & Conditioning, Strongman, Bodybuilding, General Fitness, Powerlifting, Power Sports , Weightlifting
Coach
Ciaran Mulqueen

Block 1 - 7 weeks - 34 workouts

Each workout includes:

- Warm Up

- Strength Work

- Accessories Work

- WOD

You will need:

-Barbell and bumper plates

-Dumbbells, Leg Press, Leg Curl, Dip bars

This program is perfect for anyone who is dedicated to getting stronger and fitter. This is not some cookie cutter bullsh*t program, this is designed scientifically and is completely periodised for the entire duration of the program.

This program is for people who are serious about progress and willing to put the work in long term.

 A huge amount of science, work and experience has gone into The Strength & Conditioning Program, and if followed correctly will add weight to all of your lifts and get you fitter and faster.

Features
5 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 7-week program
Sunday
S&C - Week 1 Day 1

A1

Seated External Rotation

3 x 10

A2

Deficit Push Ups

3 x 10

B

Barbell Bench Press

10 x 5 @ 60 %

C1

Incline DB Bench Press

4 x 15

C2

Bent Over Row

4 x 15

D

Baseline

Monday
S&C - Week 1 Day 2

A1

Resistance Band Crab Walk

3 x 15

A2

Single Leg Elevated Hip Bridge

3 x 10

B

Back Squat

10 x 5 @ 60 %

C1

Split Squat - Front Foot Elevated

3 x 10

C2

Back Extension

3 x 15

D

Jay

1 x 20:00

Wednesday
S&C - Week 1 Day 3

A1

Band Pull-Apart

3 x 20

A2

Kettlebell Halo

3 x 10

B

Barbell Military Press

10 x 5 @ 60 %

C1

Pull-Up

4 x 10

C2

Dip

4 x 10

D

TM WOD: Row Ski Bike

5 x 10

Thursday
S&C - Week 1 Day 4

A1

Med Ball to toes

3 x 15

A2

American KB Swing

3 x 15

B

Deadlift

10 x 5 @ 60 %

C1

Lying Single Leg Curl

4 x 8

C2

Leg Press

4 x 12

D

TM WOD: Row OH Lunge

1 x 18:00

Friday
S&C - Week 1 Day 5

A

The Chief

5 x 3:00

B

Prowler Push

30, 25, 20, 15, 10, 15, 20, 25, 30, 35 @ _ , 22.05, 44.09, 66.14, 88.18, 88.18, 66.14, 44.09, 22.05, _ kg

The Strength and Conditioning Program - Block 1