ALLFIT Albury

Strength & Conditioning
Coach
Jac Warchow

This 8-week progressive strength program features 3 sessions per week, starting with 4 weeks of foundational work and progressing into 4 weeks of increased intensity to build strength and muscle gains. This program is perfect for anyone who gets bored with longer program, or those who want a short-term change from their usual training style. It’s also ideal for those traveling, with access to hotel or commercial gyms

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get 8 Week Strength
benefit-image-0
Maintains & builds Strength efficiently
With a structured 3-day split and progressive overload, the program helps preserve or even improve strength during periods of reduced training frequency, or a change in training.
benefit-image-1
Time-efficient and sustainable
The 3-day format allows recovery and flexibility—perfect for busy schedules or unpredictable travel routines, while still giving enough volume to make progress.
benefit-image-2
Adaptable to almost any gym set up
Designed with hotel or commercial gyms in mind, the program uses accessible equipment (dumbbells, cables, machines), making it easy to stay consistent wherever you are.
Features
feature-icon
Programming 3 days per week
Strength training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Lifetime access to the program along with access to a library of movements and exercises.
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Monday
Week 1 Lower Body

A

Back Squat

4 x 8

B

RDL

3 x 10

C

Weighted Lunges

3 x 20

D1

KB Sumo High Pull

3 x 10

D2

Calf Raise

3 x 10

Wednesday
Week 1 Upper Body

A

Bench Press

4 x 8

B

Lat Pulldown

3 x 10

C1

DB Shoulder Press

3 x 10

C2

Bent Over Row

3 x 10

D1

DB Bicep Curls

3 x 10

D2

Banded Tricep Extension

3 x 15

Friday
Week 1 Lower + Core

A

Deadlift

4 x 8

B

Tempo Goblet Squat

3 x 10

C1

DB Lateral Step-Up

3 x 20

C2

Side Plank

3 x 30

D1

DB Russian Twist

3 x 20

D2

Leg Raise

3 x 15

Coach
More from ALLFIT Albury
coach-avatar Jac Warchow

8 Week Strength
Join Today!