Cornerstone Fitness
Coach
Jeff Oiler
This 9 week program has 4 sessions per week.
Equipment and movements can be subbed out for like movements when needed.
Features4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 9-week program
Sunday
Cycle 1 Hypertrophy- Horizontal Row/ Squat Focus
A1
Bent Over DB Row
3 x 12
A2
Seated Resistance Band Rows
3 x 12
B
Box Squat
15, 12, 10, 10
C1
Front Squat
3 x 12
C2
Leg Extension
3 x 12
C3
Hack Squat
3 x 12
Monday
Cycle 1 Hypertrophy Squat/ Horizontal Press Focus
A1
Goblet Squat
3 x 12
A2
Calf Raise
3 x 12
B
Bench Press
15, 12, 10, 10
C1
Push-Up
3 x 12
C2
DB Tricep Extension
3 x 12
C3
Incline DB Bench Press
3 x 12
Wednesday
Cycle 1 Hypertrophy Horizontal Press/ Vertical Pull Focus
A1
DB Fly
3 x 12
A2
DB Bench Press
3 x 12
B
Pull-Up
15, 12, 10, 10
C1
Lat Pulldown
3 x 12
C2
Barbell Shrug
3 x 12
C3
DB Pullover
3 x 12
Thursday
Cycle 1 Hypertrophy- Vertical Pull/ Hinge Focus
A1
Resistance Band Lat Pull Down
3 x 12
A2
db upright row
3 x 12
B
Barbell Deadlift
15, 12, 10, 10
C1
Trap Bar RDL
3 x 12
C2
Lying Leg Curl
3 x 12
C3
Hip Thrust
3 x 12
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