EPIC-METAL-CAVE

Coach
TRANINGSBOG SPLEJSEN

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

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Progressive Overload
The program run on LWP progressive overload is guaranteed.
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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
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Access to your coach
SHOOT ME A MESSAGE ABOUT PROGRAM/EXERCISES ETC... I AM HERE TO HELP
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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.
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Exercise Video Guidance
VIDEOS ON ALL EXERCISES
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Delivered through TrainHeroic
LOG WORKOUTS AND LET ME KNOW IF YOU WANT ADDITONAL FEED BACK FROM YOUR WORKOUTS.
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Sample Week
Week 1 of 2-week program
Sunday
Week 1 Day 1

A1

BB-PRESS-BENCH

10 x 10 LWP +1lb

A2

KB1-ROW-BENCH

10 x 10 LWP +2lb

A3

BB-SQUAT-BACK-LOW

10 x 10 LWP +2lb

A4

DB2-CURLS

10 x 10 LWP +1lb

A5

BW-PULL-UP

2 x MAX

A6

BW-DIPS

2 x MAX

Monday
Week 1 Day 2

A1

BB-PRESS-OVERHEAD

10 x 10 LWP +0.5lb

A2

KB-SWINGS-ATTITUDE

10 x 10 LWP +2lb

A3

BB-DEAD-LIFT-CON

10 x 10 LWP +3lb

A4

DB2-FLYS-BENT-OVER_SIDE

10 x 10 LWP +1lb

A5

BW-CHIN-UP

2 x MAX

A6

BW-DIPS

2 x MAX

Tuesday
Week 1 Day 3

A1

BB-PRESS-BENCH

10 x 10 LWP +1lb

A2

DB2-ROW-BENT-OVER

10 x 10 LWP +2lb

A3

BB-SQUAT-FRONT

10 x 10 LWP +2lb

A4

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10 x 10 LWP +1lb

A5

BW-PULL-UP

2 x MAX

A6

BW-DIPS

2 x MAX

Wednesday
Week 1 Day 4

A1

BB-PRESS-OVERHEAD

10 x 10 LWP +0.5lb

A2

KB1-CLEAN-HP

10 x 10 LWP +2lb

A3

BB-DEAD-LIFT-ROMANIAN

10 x 10 LWP +3lb

A4

DB2-PRESS-FLOOR

10 x 10 LWP +1lb

A5

BW-CHIN-UP

2 x MAX

A6

BW-DIPS

2 x MAX

Thursday
Week 1 Day 5

A1

BB-PRESS-BENCH

10 x 10 LWP +1lb

A2

DB2-SHURGS

10 x 10 LWP +2lb

A3

BB-SQUAT-BACK-HIGH

10 x 10 LWP +2lb

A4

DB-CURL_PRESS

10 x 10 LWP +1lb

A5

BW-PULL-UP

2 x MAX

A6

BW-DIPS

2 x MAX

Friday
Week 1 Day 6

A1

BB-PRESS-OVERHEAD

10 x 10 LWP +0.5lb

A2

KB1-SNATCH-HP

10 x 10 LWP +2lb

A3

BB-DEAD-LIFT-CON

10 x 10 LWP +3lb

A4

KB-HALO

10 x 10 LWP +1lb

A5

BW-CHIN-UP

2 x MAX

A6

BW-DIPS

2 x MAX

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.
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