Coach Tom Osmond

Coach
Tom Osmond

Features
1 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 10-week program
Sunday
Week 1 Day 1

A

Back Squat

5, 5, MAX, MAX @ 65, 75, 85, 65 %

B

RDL

4 x 6 @ 75 %

C

Leg Press (CTO)

3 x 12 @ 65 %

D

Seated Leg Curl (CTO)

3 x 12 @ 65 %

E

Seated Calf Raise (CTO)

4 x 15 @ 60 %

Monday
Week 1 Day 2

A

Bench Press

5, 5, MAX, MAX @ 65, 75, 85, 65 %

B

1-Arm DB Row

4 x 6 @ 75 %

C

Incline DB Bench Press (CTO)

3 x 12 @ 65 %

D

Lat Pulldown

3 x 12 @ 65 %

E

Tricep Pushdown

3 x 12 @ 65 %

F

Preacher Curl (CTO)

3 x 12 @ 65 %

Tuesday
Week 1 Day 3

A

Deadlift

5, 5, MAX, MAX @ 65, 75, 85, 65 %

B

Front Squat

4 x 6 @ 75 %

C

Leg Extension (CTO)

3 x 12 @ 65 %

D

Lying Leg Curl

3 x 12 @ 65 %

E

Calf Raise

4 x 15 @ 60 %

Wednesday
Week 1 Day 4

A

Overhead Press

5, 5, MAX, MAX @ 65, 75, 85, 65 %

B

Chin Up (CTO)

4 x 6

C

Close Grip Bench Press (CTO)

3 x 12 @ 65 %

D

Chest Supported Row (CTO)

3 x 12 @ 65 %

E

Tricep Pushdown

3 x 12 @ 143.3 kg

F

Preacher Curl (CTO)

3 x 12 @ 65 %

Thursday
Week 1 Day 5

A

Pause Back Squat

5, 5, MAX, MAX @ 65, 75, 85, 65 %

B

DB Bench Press

4 x 10 @ 70 %

C

RDL

3 x 15 @ 60 %

D

Seated Cable Row

3 x 15 @ 60 %

E

DB Lateral Raise

3 x 15 @ 60 %

F

Cable Fly (CTO)

3 x 15 @ 60 %

G

Leg Press (CTO)

3 x 15 @ 132.28 kg

Strong Physiques