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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QUICK & DIRTY
Sessions run time 4x20-30min each week. Sessions can be chucked together D1+D2 and D3+D4.
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MAIN LIFTS FOCUS
Get you weekly dose of barbell work. PRESS//DEAD//BENCH//SQUAT
Features
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Access to your coaches
DO NOT HESITATE TO REACH OUT TO US.
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Programming 4 days per week
4 DAYS A WEEK PROGRAM MAIN LIFT RUNNING 5-3-1-DELOAD WITH AUXILIARY EXERCISES.
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TrainHeroic
LOG REPS AND LOAD AFTER EACH SESSION TO KEEP TRACK OF YOU PROGRESS.
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Sample Week
Week 1 of 4-week program
Sunday
PURE-STRENGTH_5-3-1.W1D1

A1

BB-PRESS-OVERHEAD

5, 5, MAX @ 65, 75, 85 %

A2

BW-CHIN-UP

3 x MAX

A3

BB-SKULL-CRUSHER

3 x MAX

Monday
PURE-STRENGTH_5-3-1.W1D2

A1

BB-DEAD-LIFT

3, 3, MAX @ 70, 80, 90 %

A2

BW.DIPS

3 x MAX

A3

BB-SPLIT-SQUAT

3 x MAX

Wednesday
PURE-STRENGTH_5-3-1.W1D3

A1

BB-PRESS-OVERHEAD

5, 3, MAX @ 75, 85, 95 %

A2

BW-PULL-UP

3 x MAX

A3

BB-PRESS-FRENCH

3 x MAX

Thursday
PURE-STRENGTH_5-3-1.W1D4

A1

BB-SQUAT-BACK

3 x 5 @ 65 %

A2

BW.DIPS

3 x MAX

A3

BB-ROW-BENT-OVER

3 x MAX

PURE-STRENGTH_5-3-1