Zac Newbell
Strength & ConditioningThis is a 6 week structured strength program for anyone who wants real usable strength, not just a tough workout.
The training is split into 3 blocks lasting 2 weeks each. Inside each block you repeat key movement patterns and aim to improve from week to week by adding weight, moving cleaner, or producing more power. The goal is simple, measurable progress every session.
The program combines lower body strength, upper body strength, explosive work, and joint stability so the strength you build actually carries over outside the gym into sport and everyday life.
You won’t be guessing what to do and you won’t just be chasing fatigue. You’ll follow a progression designed to create adaptation.
Best for lifters, athletes, and anyone ready for structured training beyond beginner workouts.
If you want to feel stronger, move better, and clearly see improvement over 6 weeks, this is for you.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Rowing
3 x 250 @ 1:15
A2
DB Front Raise
3 x 10
A3
Band Pull-Apart
3 x 20
A4
DB Shoulder Press
3 x 10
B1
Scapuler Pull Up
3 x 12
B2
Wide Grip Lat Pulldowns
12, 12, 8
B3
Medicine Ball Slam
3 x 6
B4
Wide Incline Push Up
3 x 10
C1
Incline DB Bench Press
15, 12, 8
C2
1-Arm DB Row
12, 12, 8
C3
External Rotation Band Iso
2 x 0:45
D1
Cable Chop
2 x 8
D2
Body Saw
2 x 20
D3
Tricep Pushdown
2 x 15
D4
Hammer Curl
2 x 15
A1
Assault Bike
3 x 0:30 @ 290
A2
Back Extension
3 x 12
A3
Goblet Squat
3 x 12
B1
Trap Bar Deadlift
B2
Seated Box Jump
B3
Hand Assisted Single Leg jump
B4
Barbell Hip Thrust
C1
DB Rear Foot Elevated Split Squat
C2
Prone Machine Hamstring Curl
C3
Romanian Deadlift with DB
D1
Lateral Leg Raise
2 x 0:30
D2
Standing Barbell Calf Raise
2 x 20
A1
Rowing
3 x 250
A2
DB Front Raise
3 x 10
A3
Band Pull-Apart
3 x 20
A4
DB Shoulder Press
3 x 10
B1
Push Press
8, 8, 5, 5
B2
Close Grip Lat Pulldown
12, 12, 8
B3
DB Renegade Row
3 x 20
C1
Standing Landmine Press
3 x 8
C2
Cable Facepull
3 x 12
C3
Chest-Supported Y-Raise
3 x 8
D1
Side Lying Rear Delt Raise
2 x 5
D2
DB Lateral Raise
2 x 12
D3
Reverse Crunch
2 x 12
A1
Assault Bike
3 x 0:30 @ 290
A2
Back Extension
3 x 12
A3
Goblet Squat
3 x 12
B
Dynamic Warm-Up
C1
Speed Box Squat
8, 8, 5, 5
C2
KB swings
3 x 12
C3
Broad Jump
3 x 3
C4
Single Leg Box Jump
3 x 5 @ 24
D1
DB Reverse Lunge
8, 8, 5
D2
Romanian Deadlift
3 x 8
D3
Banded Hip Flexor Pull
3 x 12
E1
Backward Sled Drag
3 x 15
E2
Sled Push
3 x 15
