True Training

Bodybuilding, Strength & Conditioning
Coach
Brendan Wood

This is an Upper Lower Rest training split.

You can take more days rest in between if needed.

I wouldn't train over 2 days in a row, if you must do a 3rd day in a row, try rest for 2 days if you can.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
What you'd find at any commercial gym
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 - Upper Body A

Warm Up

A

Complete 2 rounds of Back to wall shoulder flexion x5 Push ups w/ reach x5 Plank w/ heel reference x5

B

DB Bench Press

C

Machine Shoulder Press

D

Close Grip Bench Press - Smith Machine

E

Lat Pulldown

F

1 Arm Half Kneeling Row

G

Tricep Rope Push Down

H

Incline DB Bicep Curl

Monday
Week 1 Day 2 - Lower Body A

Warm Up

A

Complete 2 rounds of 90/90 hip lift x5 breaths Plank w/ reach x 3 on each side Complete 2 rounds of Goblet squat x5 w/ 12kg Couch stretch x 5 breaths on each side

B

45 Degree Back Extension

C

Smith Machine Squat

D

Leg Extensions

E

Walking Lunges

F

Calf Raise On Leg Press

G

Hanging Knee Raise

2 x MAX @ 0 kg

Wednesday
Week 1 Day 4 - Upper Body B

Warm Up

A

Complete 2 rounds of Back to wall shoulder flexion x5 Push ups w/ reach x5 Plank w/ heel reference x5

B

30 Degree Incline DB Press

C

Seated DB Shoulder Press

D

Dips

2 x MAX @ 0 kg

E

Mid Row

F

1 Arm Half Kneeling Lat Pull Down

G

1 Arm DB Preacher Curl

H

Tricep Cable X Extension

Thursday
Week 1 Day 5 - Lower Body B

Warm Up

A

Complete 2 rounds of 90/90 hip lift x5 breaths Plank w/ reach x 3 on each side Complete 2 rounds of Goblet squat x5 w/ 12kg Couch stretch x 5 breaths on each side

B

Lying Leg Curl

C

Barbell RDL

D

Adductor Machine

E

Bulgarian Split Squat

F

Seated Calf Raise

G

Ab Mat Crunches

2 x MAX @ 0 kg

Saturday
Week 1 Day 7 - Upper Body C

Warm Up

A

Complete 2 rounds of Back to wall shoulder flexion x5 Push ups w/ reach x5 Plank w/ heel reference x5

B

Machine Chest Press

C

Smith Machine JM Press

D

Cable Lateral Raise

E

Seated Row

F

Machine Lat Pull Down

G

Incline Cable Bicep Curl

H

Overhead Tricep Cable Extension

Upper body lower body training split