Smithwick Performance Training

Coach
Matt Smithwick

4x/week program using dumbbell and bodyweight movements organized in a circuit-style format.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Dumbbells of varying weights
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Bent Over DB Row

4 x 15

A2

DB Lateral Raise

4 x 20

A3

DB Kong Row

4 x 20

A4

2 DB Single Leg RDL

4 x 12

A5

Pull-Up

4 x 5

A6

DB Russian Twist

Circuit

B

For Time 10,9,8,7,6,5,4,3,2,1 - DB Swing - Push Ups

Monday
Week 1 Day 2

A1

DB Seated Press

4 x 12

A2

DB Front Raise

4 x 20

A3

DB Bench Press

4 x 15

A4

Staggered Plyo Push-Up

4 x 20

A5

DB Pullover

4 x 15

B1

DB Skull Crushers

1 x 50

B2

Seated Pikes

1 x 50

Circuit

C

For Time 5 Rounds - 10 DB Squat Cleans - 10 DB Push Press

Tuesday
Week 1 Day 3

A1

DB Strict Press

4 x 12

A2

DB Front Raise

4 x 12

A3

DB Lateral Raise

4 x 12

A4

DB Upright Row

4 x 12

A5

DB Arnold Press

4 x 12

B

Turkish Get Up

1 x 10

Wednesday
Week 1 Day 4

A1

DB Deadlift

4 x 12

A2

DB Front Squat

4 x 12

A3

DB Renegade Row

4 x 12

A4

DB Swing

4 x 15

B

Single Arm Front Rack Lunge

1 x 100

DB's Only - 6 Week