Evolution - Strength / Power / Conditioning

Weightlifting, Rugby, Functional Training
Coach
Lee paterson

We 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!!

Features
0 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 8-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2
Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Coach
coach-avatar 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.

The Hustle