POVEY Performance
Coach
John Povey
Features
4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Phase-1 Week-1 Session-1
A1
Heels Elevated Back Squats - Narrow Stance
4 x 8
A2
Single Leg Curl - Poliquin & Out
4 x 8
B1
Front Foot Elevated DB Split Squat
3 x 10
B2
Romanian Deadlift RDL
3 x 10
C
Renegade Row
3 x 20
Monday
Phase-1 Week-1 Session-2
A1
Flat DB Press
4 x 8
A2
Wide Grip Lat Pulldown
4 x 8
B1
Dips
3 x 10
B2
Seated Row - Parallel Shoulder Width Grip
3 x 10
C
Halbert Raise
3 x 12
Wednesday
Phase-1 Week-1 Session-3
A1
Side DB Step Ups
3 x 20
A2
Single Leg Curl - Poliquin & In
3 x 8
B
Podium Snatch Grip Deadlift to Knees
5 x 6
C1
Standing Single Leg DB Calf Raise
3 x 15
C2
Side Plank
Thursday
Phase-1 Week-1 Session-4
A1
Supinated Grip Lat Pulldown
4 x 8
A2
Seated DB Overhead Press
4 x 8
B1
60ยบ Incline Zottman Curls
3 x 10
B2
Close Grip Bench Press
3 x 10
C
Seated Cable Rear Shoulder Row
3 x 20
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