Tailboard Strength & Conditioning
Functional Fitness, Functional Training, Strength & Conditioning3 Days a Week Full Body - 16 Weeks
16 weeks. 3 workouts a week.
Everything you need, nothing you don't.
Built for people who want to get stronger, build muscle, and stay conditioned without living in the gym.
Each session trains the entire body through a combination of compound lifts, accessories, core work, and short conditioning finishers, all centered around progressive overload. Exercise variations rotate every two weeks to keep training fresh while maintaining consistent movement patterns and progression.
The Structure:
-16 week progressive programming
-3 Full body workouts per week
-Exercise variations change every two weeks
-Strength and Hypertrophy focused
-Conditioning built directly into workouts
-Core work included in every session
-Efficient Volume with no unnecessary fluff.
Three Days. Full Body. Strength, muscle, and conditioning.
Built for people with limited time who still want complete training.
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 6 @ 60 %
B
Bench Press
3 x 6 @ 65 %
C
Chest-Supported DB Row
3 x 12
D
Romanian Deadlift
2 x 8
E1
DB Lateral Raise
3 x 15
E2
Cable Curls
2 x 15
F
Hanging Leg Raise
3 x 12
G
Stairs
1 x 15:00
A
Trap Bar Deadlift
3 x 5 @ 65 %
B
Incline DB Bench Press
3 x 8
C
Pull-Up
3 x 12
D
Bulgarian Split Squat
2 x 8
E
Seated DB Shoulder Press
2 x 12
F1
Tricep Rope Pulldowns
3 x 15
F2
Cable Crunch
3 x 15
G
Rowing
4 x MAX @ 2:00
A
Front Squat
3 x 8
B
Dips
3 x 12
C
Barbell Row
3 x 8
D
Lying Leg Curl
3 x 10
E1
DB Lateral Raise
3 x 12
E2
Seated Incline DB Curls
3 x 12
F
Plank
3 x 1:00
G
Jog
1 x 10:00
