West Indy Barbell
Coach
Andrew Ponsler
Features
1 sessions per week
Must use App app to view and log training
Program Training
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
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