EverStronger LLC
General Fitness
Coach
Randy Speiser
This is a basic program that requires minimal equipment and be done at commercial gyms. All exercises can be easily substituted.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbells // Dumbbells // Kettlebells // and Jump Ropes
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
Treadmill Work
3 x 3:00
B1
Shoulder Taps
3 x 20
B2
Push Ups
3 x 10
C
Bench Press
10, 8, 6
D
Shoulder Press
3 x 10
E1
Incline DB Bench Press
3 x 15
E2
Incline DB Fly
3 x 12
E3
Flutter Kicks
3 x 20
Tuesday
Week 1 Day 3
A
Rower
1 x 1000
B1
Goblet Squat
3 x 10
B2
KB double leg RDL
3 x 10
C
Back Squat
5 x 5
D
Hex Bar Deadlift
6 x 2
E1
Walking Lunges
3 x 50
E2
DB RDL
3 x 8
E3
Crunch
3 x 20
Thursday
Week 1 Day 5
A
Bike Sprints
10 x 0:30
B1
DB Renegade Row
3 x 12
B2
Push-Up
3 x 10
B3
Air Squat
3 x 8
C
DB Shoulder Press
8 x 3
D
Power Squat
8 x 2
E1
Jump Rope
8 x 0:20
E2
American KB Swing
8 x 0:20
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