Aegis Training Co
Powerlifting, Strength & Conditioning, Speed, BodybuildingBuilt for those who’ve known the grind — forged in competition but, reshaped by life.
Using a hybrid conjugate method, this program blends maximal strength, dynamic speed and raw conditioning into one unified structure. Every session is about refinement — taking what was once strength, and making it DURABLE.
This is where you learn to adapt under load, build lasting power, and carry the weight like it’s nothing new.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Box Jump
3 x 3 @ 20
A2
Romanian Deadlift (RDL)
3 x 10
A3
A March with Force
1 x 20
B
Box Squat
5 x 3
C1
Paused Deadlift
3 x 5 @ 80 %
C2
DB Walking Lunge
3 x 10
C3
Back Extension
3 x 12
D1
Glute-Ham Raise
3 x 10
D2
Hanging Knee Raise
3 x 12
D3
Side Plank
3 x 30
E1
KB swings
3 x 10
E2
Farmers carry
3 x 50
A1
Band Pull-Apart
3 x 20
A2
Medball Chest Pass (to Ground)
3 x 5
A3
Scap Push-Up
3 x 10
B
Floor Press
5 x 5
C
Weighted Pull Ups
4 x 6
D1
Incline DB Bench Press
3 x 8
D2
Chest-Supported DB Row
3 x 10
E1
Tricep Pushdown
3 x 15
E2
DB Bicep Curls
3 x 10
E3
Plate Front Raise
3 x 15
F1
Push-Up
1 x 6
F2
Bent Over DB Row
1 x 6
A1
Forward Sled Drag
1 x 25
A2
Backward Sled Drag
1 x 25
A3
Lateral Sled Drags
1 x 25
A4
Med Ball Wall Throw
1 x 10
B
Treadmill Work
1 x 30:00
C1
Mcgill Bird Dog
3 x 10
C2
Mcgill hip airplane
3 x 10
C3
mcgill deadbug
3 x 10
A1
Jump Squat
3 x 3
A2
Pull Through
3 x 15
A3
Single Leg RDL
3 x 10
B
Box Squat
8 x 2
C
Chain Deadlift
6 x 2
D
Split Squat
3 x 8
E1
Stability Ball Hamstring Curl
3 x 12
E2
Reverse Hyperextension
3 x 12
E3
Weighted Plank Hold
3 x 30
F
100 m Sprint
4 x 8
A1
Band Pull-Apart
A2
Banded Push Up
3 x 20
A3
Medball Chest Pass (to Ground)
3 x 5
B
Chain Bench Press
8 x 3 @ 60 %
C
Push Press
4 x 5 @ 70 %
D1
30 Degree Incline DB Bench Press
3 x 10
D2
Barbell Row
3 x 10
E1
DB Lateral Raise
3 x 15
E2
Hammer Curl
3 x 12
E3
Tricep Pushdown
3 x 15
F1
Burpee
3 x 8
F2
Medicine Ball Slam
3 x 8
A1
400 m repeats
A2
Sandbag Power Clean Variations
4 x 10
B
Bear Crawl
4 x 20
