SHIFT Programming
Strength & Conditioning, Bodybuilding
Coach
Sam Simpson
Strength and aesthetics Programme focusing on squat and pressing strength
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Back Squat
7 x 5
B
1/4 Back Squat
3 x 5
C
RDL
3 x 8
D
Hamstring curl
3 x 12
Monday
Week 1 Day 2
A
Strict Press
7 x 5
B
Incline DB Bench Press
3 x 6
C
DB Bench Press
3 x 12
D
DB Fly
3 x 15
E
Strict Pull Up
5 x 5
F
Lat Pulldown
3 x 12
G
Straight Arm Pulldown
3 x 15
H
Seated DB Bicep Curl
3 x 12
I
The Dip
3 x 12
Wednesday
Week 1 Day 4
A
Front Squat
7 x 5
B
1/4 Front Squat
3 x 5
C
DB Bulgarian Split Squat
3 x 8
D
Leg Extension
3 x 12
Thursday
Week 1 Day 5
A
Bench Press
7 x 5
B
Push Press
3 x 6
C
Seated Arnold DB Press
3 x 12
D
DB Lateral Raise
3 x 15
E
Bent Over Row
5 x 5
F
1-Arm DB Row
3 x 12
G
DB Pullover
3 x 15
H
Barbell Bicep Curl
3 x 12
I
Tricep Pushdown
3 x 12
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