Playhouse Performance

Coach
Brody Williams

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

sample week banner image
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Sample Week
Week 1 of 5-week program
Sunday
Welcome to the show!-SQ1

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

Monday
Take em up, take em down-SQ2

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

Tuesday
Slow speed zone-SQ3

A

Back Squat

5 x 5 @ 60 %

B

Barbell Deadlift

10 x 3 @ 70 %

C

DB Farmer's Carry

4 x 40

Wednesday
Thick Thigh Thursday-SQ4

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

Thursday
Unbroken Business-SQ5

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

Squatober 2023