SF101
Smith's Fitness
SF101 is the best program I've ever written. The reason being, it is exactly what so many need when their goal is to get stronger and start to look like they lift. It provides the structure, progression and accountability that is required to improve your overall strength in a smart, simple and easy to follow method. Big, highly effective, mutil-joint exercises coupled with progressive overload and a fool proof testing protocol means that your hard work will pay off and be seen in 5 weeks (Week 5 is for PBs!!). Add to that the ease of repeating this 5 week block and SF101 sets you up to succeed again and again. That's why it's my best program ever. Grab SF101 today, you'll be glad you did.
A
Back Squat
5 x 5 @ 65 %
B
Bench Press
5 x 5 @ 75 %
C
Romanian Deadlift
4 x 8
D
Military Press
4 x 8
E
Walking Lunges
3 x 10
F
Bent Over Row
3 x 10
G
Exercise of your choice
H
Trunk circuit
A
Bench Press
5 x 3 @ 80 %
B
Close Grip Bench Press
4 x 8 @ 60 %
C
Pull-Up
3 x 10
D
DB Shoulder Press
3 x 10
E
DB Romanian Deadlift
3 x 10
F
Goblet Squat
3 x 10
G
Exercise of your choice
H
Trunk circuit
A
Deadlift
5 x 5 @ 65 %
B
Bench Press
4 x 8 @ 65 %
C
Front Squat
4 x 8
D
Seated Hamstring Curl
3 x 10
E
Incline Bench Press
3 x 10
F
Bent Over Row
3 x 10
G
Exercise of your choice
H
Trunk circuit
AJ Smith
Hey, my name is AJ Smith I'm the Owner/Head Coach at Smith's Fitness. For the last decade I've helped a huge range of people get fitter and stronger. When I first started my gym I wrote programs for every member. As we grew it became a task I quickly needed to optimise. I began to make templates out of these programs and well, here we are!
