ProjectX

Functional Fitness, General Fitness, Strength & Conditioning, Power Sports
Coach
Morgan Smith

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Accessories & MetCon

A

Heroic Warm-up

1 x 3:00

B1

Extensive SL Pogos (Multi-directional)

2 x 32

B2

Plank Shoulder Taps

2 x 10

C1

DB Wrist Curl

2 x 8 @ 22.05 kg

C2

Seated DB Palms Down Wrist Curl

2 x 8 @ 22.05 kg

C3

Hyperextension

3 x 5

D

DB Bicep Curls

12, 12, 12, 1 @ 26.46 kg

E

Assault Bike

1 x 2000

F

Foam Roll - Full Body

1 x 10:00

Tuesday
Full Body S&P 1

A1

Heroic Warm-up

A2

Barbell Warm-up

B

Paused Deadlift

2 x 3 @ 198.41 kg

C

Deadlift

2 x 3

D

Paused Bench Press

2 x 3 @ 132.28, 154.32 kg

E

Bench Press

2 x 3

F

Paused Front Squat

4, 3 @ 132.28, 154.32 kg

G

Front Squat

2 x 3

H

Rowing

1 x 6:00

I

Active Recovery

1 x 5:00

Wednesday
Full Body Hypertrophy

A

Heroic Warm-up

1 x 3:00

B1

Scorpion

1 x 10

B2

T-Spine Reach

1 x 10

C1

DB Lateral Raise

6, 8, 8, 8 @ 13.23, 17.64, 17.64, 17.64 kg

C2

Tricep Pushdown

10, 8, 8, 8 @ 44.09 kg

C3

Cable Facepull

6, 8, 8, 8 @ 33.07 kg

C4

Lat Pulldown

6, 8, 8, 8 @ 110.23, 121.25, 121.25, 121.25 kg

D1

Leg Extension

6, 8, 8, 8 @ 82.67, 88.18, 88.18, 88.18 kg

D2

Leg Press

12, 8, 8, 8 @ 220.46, 264.55, 264.55, 264.55 kg

D3

RDL

6, 8, 8, 8 @ 110.23, 121.25, 121.25, 121.25 kg

D4

Seated Hamstring Curl

6, 8, 8, 8 @ 66.14, 77.16, 77.16, 77.16 kg

E

Foam Roll - Full Body

1 x 10:00

Saturday
Full Body S&P 2

A1

Heroic Warm-up

1 x 2:00

A2

Barbell Warm-up

1 x 2:00

B1

Barbell Row

3 x 6 @ 110.23 kg

B2

Pendlay Row

3 x 3 @ 88.18 kg

C1

Front Squat

4 x 3 @ 132.28 kg

C2

Barbell Back Squat Jump

2 x 2 @ 44.09 kg

D1

Tricep Dips (Chest)

4 x 5 @ 66.14 kg

D2

RFD Press-up

2 x 3

E1

Barbell Hip Thrust

3 x 6 @ 176.37 kg

E2

Sled Push

3 x 15 @ 7, 9, 9

F

Foam Roll - Full Body

1 x 10:00

Coach
coach-avatar Morgan Smith

Strength, Power & Mass Gain (12 Week)