ALLFIT Albury
Strength & ConditioningOur Beginner-to-Intermediate Program starts with a solid foundation phase to build muscle, improve form, and develop confidence under the bar. Training 4 sessions per week, you'll progress through increasing intensity to help break through plateaus and hit new personal bests on the 4 main lifts: Squat, Bench, Deadlift, and Shoulder Press. Whether you're just starting out or looking to level up, this is where real strength gains begin.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3, 2, 1, 1, 1
B
Romanian Deadlift
15, 12, 10, 8
C1
Bulgarian Split Squat
3 x 8
C2
Glute Bridge
3 x 10
D1
Box Jump
3 x 8
D2
Walking Lunges
3 x 10
A
Bench Press
3, 2, 1, 1, 1
B
Seated Row
15, 12, 10, 8
C1
Incline DB Bench Press
3 x 10
C2
Rear Delt Flyes
3 x 10
D1
Band Face Pull
3 x 30
D2
Banded Tricep Extension
3 x 30
A
Deadlift
3, 2, 1, 1, 1
B
Step-Ups
3 x 10
C1
Hip Thrust
3 x 10
C2
Prone Machine Hamstring Curl
3 x 10
D1
Reverse Hyperextension
3 x 10
D2
Copenhagen Plank
3 x 20
A
Shoulder Press
3, 2, 1, 1, 1
B
Pull-Up
3 x 8
C1
1-Arm DB Row
3 x 10
C2
DB Lateral Raise
3 x 10
D1
Seated Arnold DB Press
3 x 8
D2
Barbell Push-Up
3 x 10
Our program will help you build strength, stability and power. Sign up now!
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