Playhouse Performance
Features
5 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
6 x 10 @ 50 %
A2
DB Lateral Raise
6 x 10
B1
Bent Over Row
4 x 5
B2
cable straight arm pulldown
4 x 10
C1
cable tricep pushdown
4 x 10
C2
Close Grip Push-Up
4 x 10
A
Back Squat
5, 5, 5, 3, 3, 3 @ 72, 72, 72, 80, 80, 80 %
B
Front Squat
3 x 5 @ 50 %
C1
barbell military press
4 x 5
C2
Chin-Up
3, 3, 5, 5
D1
BB Curl
4 x 10
D2
DB Shrug
4 x 10
A
Back Squat
5 x 5 @ 60 %
B
Barbell Deadlift
10 x 3 @ 70 %
C
DB Farmer's Carry
4 x 40
A
Back Squat
5, 5, 5, 3, 4, 2, 3, 10 @ 55, 65, 73, 80, 80, 85, 85, 63 %
B1
Bench Press
5, 5, 5, 2, 2, 2 @ 65, 70, 75, 80, 85, 85 %
B2
Chin-Up
6 x 5
C1
Skull Crushers
3 x 20
C2
Rear Delt Flyes
3 x 20
A
Back Squat
5, 6, 7, 8, 9, 10 @ 70, 70, 70, 57, 57, 57 %
B
DB Reverse Lunge
3 x 10
C1
BB RDL
3 x 10
C2
Bent Over Row
3 x 10
