Preston Pavlica

Coach
Preston pavlica

This is a program's primary focus is improving full body strength and hypertrophy sprinkled in with some EMOM's to push you and challenge you with anaerobic capacity.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Goblet Squat

2 x 8

A2

Payloff press walk outs

2 x 10

B1

isometric back extension

@ 0:20

B2

Single Leg Glute Bridge

3 x 20

C

belt squat

6, 6, 6, 15

D

Single Leg RDL

3 x 10

Leg Day cardio

E

4 rounds for time 25 meters front rack walking lunge (DB) 20 hanging strict leg raises 10 box jumps

F1

seated leg curl

3 x 10 @ _ , MAX, MAX lb

F2

Leg Extension

3 x 10 @ _ , MAX, MAX lb

Monday
Week 1 Day 2

A1

Dead Hang

2 x 1 @ 0:30

A2

Single Arm Farmer Walk

2 x 30

A3

Push-Up

2 x 15

B

Close Grip Bench Press

12, 10, 8, 6, 20

C1

Pull-Up

3 x MAX

C2

DB incline chest fly

3 x 12

D1

Push-Up

3 x MAX

D2

Skull Crushers

3 x 15

D3

Tricep Pushdown

3 x 15 @ MAX lb

Clean your Bike

E

10 Min EMOM 1.)At the top of every minute 5 DB hang cleans @ 35lbs into 2.)10 calories on the bike.

Tuesday
2024-11-25

A1

Plank

A2

Side Plank

4 x 1:00

A3

Single Leg Glute Bridge

4 x 20

A4

Single Arm Farmer Walk

4 x 30

Circuit

B

Every 6 minutes for 5 sets= 30 minutes 10 hang cleans and press 95lbs 20 cal row 10 push press 95lbs 12 calorie assault bike Rest for the remaining time

C1

Front Plate Raise

3 x 15

C2

DB Lateral Raise

3 x 15

C3

Bent Over Rear Delt Fly

3 x 15

Wednesday
Week 1 Day 4

A1

Plank

A2

isometric back extension

3 x 10 @ 0:10

A3

cable face pull

3 x 20

B

1-Arm DB Row

4 x 20

C1

Seated Row

3 x 12

C2

DB Shrug

3 x 30

D1

Lat Pulldown

3 x 12

D2

Hammer Curl

3 x 20

E

seated incline curl

Medicine ball and row

F

10-8-6-4-2 reps/cals 1.) Med ball over the shoulder 2.) Calories on the rower For time

12 week Prime Program