EverStronger LLC

Strength & Conditioning
Coach
Randy Speiser

The EverStronger progressive strength is a beginner to moderate strength program that incorporates supersets and progressive overload. The program DOES NOT include ab work. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
This program can be performed in most commercial gyms.
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Sample Week
Week 1 of 16-week program
Sunday
Power Deadlift

A1

American KB Swing

3 x 5

A2

Deadlift

3 x 6 @ 80 %

B

Deadlift

2 x 8 @ 80 %

C

Hack Squat

5 x 2 @ 55 %

D

1-Arm DB Row

3 x 10

E

Barbell Bicep Curl

2 x 12

F

Romanian Deadlift

2 x 8

G

Cable Crunch

3 x 12

Monday
Hypertrophy Press

A1

Barbell Row

3 x 8

A2

Bench Press

3 x 8 @ 70 %

B

Bench Press

2 x 8 @ 80 %

C

Seated DB Press

5 x 2 @ 60 %

D

DB Lateral Raise

2 x 10

E

DB Lateral Raise

2 x 10

F

Tricep Pushdown

3 x 15

G

Med Ball Hanging Straight Leg Raise

3 x 8

Wednesday
Explosive Squat

A1

Air Squat

5 x 5

A2

Back Squat

5 x 2 @ 60 %

B

Back Squat

2 x 8 @ 80 %

C

Stiff Leg Deadlift

5 x 2 @ 60 %

D

Lying Leg Curl

3 x 10

E

Leg Extension

3 x 10

F

Calf Raise

2 x 20

G

Plank

3 x 0:30

Thursday
Power Overhead

A1

Pull-Up

4 x 6

A2

Shoulder Press

4 x 6 @ 80 %

B

Floor Press

5 x 2 @ 60 %

C

DB Fly

3 x 12

D

Lat Pulldown

3 x 12

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