Evolution - Strength / Power / Conditioning
Weightlifting, Rugby, Functional TrainingWe know the everyday grind of work and modern life - this program is designed for that hustle. Keep at it, and then again.. the results will speak for themselves with some consistency and grind on this 3 day a week program - We got you!!
Features0 sessions per week
Must use App app to view and log training
Program Training
A
Barbell Warm-up
3 x 60
B
Back Squat
3 x 4 @ 80, 90, 100 %
C
Overhead Press
3 x 5 @ 6, 7, 8
D
Barbell Row
3 x 8 @ 6, 7, 8
E
DB Lunges
8, 10, 12 @ 7
F
Skull Crushers
3 x 8 @ 7
G
Romanian Deadlift
3 x 8 @ 7
A
Barbell Warm-up
3 x 60
B
Bench Press
3 x 4 @ 80, 90, 100 %
C
Pause Back Squat
3 x 5 @ 6, 7, 8
D
Rack Pull
3 x 7 @ 6, 7, 8
E
Incline DB Bench Press
8, 10, 12 @ 7
F
Dip
3 x 12
G
DB Bicep Curls
3 x 10 @ 8
A
Barbell Warm-up
3 x 60
B
Deadlift
3 x 4 @ 80, 90, 90 %
C
Paused Bench Press
3 x 5 @ 6, 7, 8
D
Front Squat
3 x 8
E
DB Shrug
3 x 12 @ 8
F
Weighted Chin Ups
3 x 8 @ 8, 9, 10
G
Calf Raise
3 x 12 @ 8
Lee paterson
Former Professional athlete now with significant applied experience working with elite individuals and teams. Qualified to Masters degree level with a growth mindset to get the best out of your strength, power, and conditioning goals.
