10x10_FOUNDATION.1: Training by TRANINGSBOG SPLEJSEN in TrainHeroic

EPIC-METAL-CAVE

Coach

TRANINGSBOG SPLEJSEN

Features
1 sessions per week
Must use App app to view and log training
Program Training

$15

Get 10x10_FOUNDATION.1

Progressive Overload

The program run on LWP progressive overload is guaranteed.

Easy to run & time efficient

The setup is simple as you can brake up the workout in to its 3 sections and do them one by one. The Program require minimal warm-up as you work with high volume so it is sort of plug and play...

Features

Access to your coach

SHOOT ME A MESSAGE ABOUT PROGRAM/EXERCISES ETC... I AM HERE TO HELP

Programming 6 days per week

UP TO 6 WORKOUTS A WEEK. START LIGHT AROUND 40% OF YOUR 1RM ON THE MAIN LIFTS. A BIT MORE ON THE AUXILIARY LIFTS.

Exercise Video Guidance

VIDEOS ON ALL EXERCISES

Delivered through TrainHeroic

LOG WORKOUTS AND LET ME KNOW IF YOU WANT ADDITONAL FEED BACK FROM YOUR WORKOUTS.

Sample Week

Week 1 of 2-week program

Sunday

Week 1 Day 1

BB-PRESS-BENCH

10 x 10 LWP +1lb

KB1-ROW-BENCH

10 x 10 LWP +2lb

BB-SQUAT-BACK-LOW

10 x 10 LWP +2lb

DB2-CURL

10 x 10 LWP +1lb

BW-PULL-UP

2 x MAX

BW-DIPS

2 x MAX

Monday

Week 1 Day 2

BB-PRESS-OVERHEAD

10 x 10 LWP +0.5lb

KB-SWINGS-ATTITUDE

10 x 10 LWP +2lb

BB-DEAD-LIFT-CON

10 x 10 LWP +3lb

EB2-FLYS-BENT-OVER-MID

10 x 10 LWP +1lb

BW-CHIN-UP

2 x MAX

BW-DIPS

2 x MAX

Tuesday

Week 1 Day 3

BB-PRESS-BENCH

10 x 10 LWP +1lb

DB2-ROW-BENT-OVER

10 x 10 LWP +2lb

BB-SQUAT-FRONT

10 x 10 LWP +2lb

EZB-CURL-FACE

10 x 10 LWP +1lb

BW-PULL-UP

2 x MAX

BW-DIPS

2 x MAX

Wednesday

Week 1 Day 4

BB-PRESS-OVERHEAD

10 x 10 LWP +0.5lb

KB1-CLEAN-HANG-POWER

10 x 10 LWP +2lb

BB-DEAD-LIFT-ROMANIAN

10 x 10 LWP +3lb

DB2-PRESS-FLOOR

10 x 10 LWP +1lb

BW-CHIN-UP

2 x MAX

BW-DIPS

2 x MAX

Thursday

Week 1 Day 5

BB-PRESS-BENCH

10 x 10 LWP +1lb

DB2-SHRUGS

10 x 10 LWP +2lb

BB-SQUAT-BACK-HIGH

10 x 10 LWP +2lb

DB-CURL_PRESS

10 x 10 LWP +1lb

BW-PULL-UP

2 x MAX

BW-DIPS

2 x MAX

Friday

Week 1 Day 6

BB-PRESS-OVERHEAD

10 x 10 LWP +0.5lb

KB1-SNATCH-HANG-POWER

10 x 10 LWP +2lb

BB-DEAD-LIFT-CON

10 x 10 LWP +3lb

KB-HALO

10 x 10 LWP +1lb

BW-CHIN-UP

2 x MAX

BW-DIPS

2 x MAX

Coach

More from EPIC-METAL-CAVE

TRANINGSBOG SPLEJSEN

FAQs

How can I run the program if I can't train 6 times a week?

Decide how many times a week you can train, select the workouts you want to train and stick to that schedule, if you then later get more or less time you can add another workout or take one out. EX I only have time to train 2 times a week then I select Day 1 + Day 2.

When and how do I Reset?

We suggest that you reset a given exercise load when you need to brake up a set. We suggest that the next time you encounter that exercises you take 5-10% load off. EX I had to brake up my deadlift at 100 so next time i restart at 90.