West Indy Barbell

Coach
Andrew Ponsler

Features
1 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Back Squat

1, 1, MAX

B

Goblet Squat

4 x 8

C

Leg Extension

5 x 12

D

Lying Leg Curl

5 x 12

Wednesday
Week 1 Day 4

A

Belt Squat

5 x 5

B

Chest-Supported DB Row

5 x 12

C

Bulgarian Split Squat

5 x 8

D

RDL

5 x 8

Friday
Week 1 Day 6

A

Pin Squat

5 x 5

B

Barbell step ups

5 x 8

C

Prone Band Hamstring Curl

5 x 20

D

Sled Drag

5 x 40

12 Week Squat Program - gym