THE SUMMIT 🏔️

Christy Senay

Coaches

Christy Senay and Gary Biceps

🏔️Rise to the Challenge. Conquer the Climb. Find your PEAK potential.

This program is a classic strength block followed by a peaking phase, all combined into one badass program.

We named this program “The Summit” because we first climb through two strength-building waves before reaching a 4-week peak. The goal? To crush your personal records in 13 weeks while also developing your physique so you not only feel strong but look the part.

📝The program: 👉🏻 Two 4-5 week strength blocks 👉🏻 One 4-week peak 👉🏻 Secondary exercises to build your weak points 👉🏻 Accessories to build your physique 👉🏻 End the program with new 1RM in overhead press, deadlift, bench, and squat 👉🏻 4 training days + 1 optional recovery day

$60

Get THE SUMMIT 🏔️

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year.

Equipment

Required

Barbell // Plates // DBs // Bench/Incline Bench // Cable Machine

Recommended

GHR // Hamstring Curl Machine // Sled // Leg Extension // KBs

Sample Week

Week 1 of 13-week program

Sunday

Overhead Press

Prep

LSN Press Warmup Circuit

Mobility: - 1x60s Banded lat stretch per arm (choose between kneeling and stretching forward or standing w/ arm going behind head..or both!) - 1x10 Shoulder swimmers (forward & back = 1) Activation: - 2x10 Cuban Presses - 2x20 Tricep banded Pushdowns

Barbell Overhead Press

5 x 5 @ 77.5 %

Incline Bench Press

10, 10, MAX

Pull-ups˙

3 x 10

DB Upright Rows

15, 15, MAX

Skull Crushers

15, 15, MAX

Strength/Power

Ab Options

3xREPS, Something heavy, you're a strength athlete (shoot for 8-15 reps) Now is a good chance to change variation this cycle Pick one: Ab Wheel Hanging Leg Raises Cable Crunches Weighted Planks (30s) GHR Situps

Monday

Deadlift

Prep

LSN Deadlift Warm Up

Circuit x1-2 60s Deadbug 60s Side Plank- 30s per side 60s Bird Dog w/ Row (hold KB at top a few seconds and stabilize every rep) 10 Hip bridges w/ hip circle & 10s holds

Seated Box Jump

4 x 3

Conventional Deadlift

5 x 5 @ 75 %

Box Squat

4 x 6 @ 65 %

Chest Supported Row

3 x 15

Glute Ham Raise

3 x MAX

Weighted Plank

3 x 30

Tuesday

Recovery/Conditioning I

Sled Drags

6 x 100

Sled Row

4 x 20

Reverse Hyper

2 x 30

Powell Raises

3 x 8

Face Pull

3 x 20

Russian Kettlebell Swing˙

3 x 20

Kneeling Box Power Step Up

3 x 10

KB Windmill

3 x 10

Hanging leg raise

3 x MAX

Wednesday

Bench

Prep

LSN Bench Primer

Mobility: - KB Arm Bar 2x15 rotations each direction retracted, 15 rotations each direction extended, 15 second pec stretch Activation: - 2x15 Chest flys (light just to get warm) - 2x20 Tricep banded Pushdowns

Bench Press

5 x 5 @ 77.5 %

Board Press

10, 10, MAX

Seated Row

3 x 20

Hammer Curl

3 x 12

Tricep Pushdowns

3 x 15

Strength/Power

Ab Options

3xREPS Choose variation you did not do on previous days Pick one: Ab Wheel Hanging Leg Raises Cable Crunches Weighted Planks GHR Situps

Thursday

Squat

Prep

LSN Strength/Peak Warm-Up

Mobility: - 1x10 Hip Airplanes w/ 5-10s hold at top Activation: - 1x15 staggered stance DB RDL - 1x15 cossack lunges - 1x10 Copenhagen Planks w/ holds at the top

Broad Jump w/ 1/4 Squat Landing

5 x 2

Back Squat

5 x 5 @ 75 %

Snatch Grip Romanian Deadlift

3 x 12

Bulgarian Split Squat

3 x 12

Hamstring Curl

3 x 10

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