The Recreational Lifters

Multi-sport, General Fitness, Strength & Conditioning
Coach
Joel O'Reilly

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

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Sample Week
Week 1 of 12-week program
Sunday
GBC 101

A1

Leg Press Machine

A2

Neutral Grip Pulldowns

B1

DB Chest Press

B2

Leg Extension Machine

C1

Cable Face Pulls

C2

DB Step Back Lunged

D1

DB Skull Crusher

D2

Seated DB Hammer Curl

Tuesday
GBC 102

A1

Banded RDL

A2

Neutral Grip Pull Ups

B1

Incline DB Chest Press

B2

Prone Leg Curl Machine

C1

Chest Supported DB Y Raise

C2

Walking DB Lunge

D1

Cable Crunch

D2

Rear Delt Cable Fly

Thursday
GBC 103

A1

Hack Squat

A2

Semi Supinated Row

B1

Seated Cable Costal Press

B2

Seated Leg Curl Machine

C1

Chest Supported DB Mid Delt Raise

C2

Standing Calf Raise

D1

Cross Cable Tricep Extension

D2

High Cable Supinated Curl

Saturday
GBC 104

A1

TrapBar Deadlift

A2

Cable Chest Supported Upper Back Row

B1

65 DB Shoulder Press

B2

Hack Squat

C1

Thoracic Lat Cable Row

C2

Seated Calf Raise Machine

D

Roll Up Crunch

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WILL YOU PUT THE WORK IN?

That is the ONLY thing missing with this coaching program in your hands. 1.Show Up. 2. follow the plan. It's that simple.

Get Foundations 102
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Foundations 102