Coached by Brad

Coach
Brad McFarlane

If you don't want to go to the gym but want amazing results this is the team for you! This program will offer science based movements that give you the most bang for your buck while utilizing limited equipment

Features
4 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Dumbell or Kettlebell // Resistance bands
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Chest and Triceps

A

Push-Up

3 x 15

B

DB Floor Press

12, 10, 10

C

DB Chest Fly

3 x 20

D

Close Grip Push-Up

3 x 8

E

Skull Crushers

3 x 10

F

Lying cross body tricep extension

3 x 12

G

Cardio

1 x 15:00

Monday
Legs

A

Goblet Squat

15, 12, 12

B

Split Squat

4 x 10

C

Single Leg RDL

3 x 12

D

Single Leg Glute Bridge

3 x 20

E

KB swings

3 x 15

F

Lying DB leg curl

3 x 12

Wednesday
Back and Biceps

A

1-Arm DB Row

10, 10, 8, 8

B

Pull-Up

12, 10, 8

C

DB Pullover

3 x 15

D

DB Bicep Curls

4 x 12

E

Seated DB Curl

3 x 15

F

Alternating DB Hammer Curl

3 x 8

G

Cardio

1 x 15:00

Thursday
Shoulders and Core

A

Half-Kneeling DB Shoulder Press

3 x 12

B

Alternating DB Front Raise

3 x 15

C

DB Lateral Raise

20, 15, 10

D

Rear Delt Flyes

3 x 20

E

Side Plank

2 x 1:00

F

Russian Twist

3 x 15

G

Lying Leg Raise On Bench

3 x 12

H

Crunch

3 x 30

I

Cardio

1 x 15:00

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

At Home Shred in the Shed
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At Home Shred in the Shed
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At Home Shred in the Shed
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At Home Shred in the Shed