Lift Austin

Coach
Alexander Llewellyn

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

Equipment
Recommended
Commercial Gym
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Sample Week
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Sunday
3 - Cardio

A

Walk

1 x 30:00

Sunday
2 - Abs

A

Plank

3 x 1:30

B

Side Plank

3 x 1:30

C

Side Plank

3 x 1:30

D

Russian Twist

3 x 40

Sunday
1 - Legs

A

Back Squat

12, 10, 8, 6, 4

B

Step-Ups

4 x 10

C

Hex Bar Deadlift

4 x 10

D

DB Lateral Lunge

3 x 10

E

Romanian Deadlift

3 x 10

F

Calf Raise

4 x 12

Tuesday
3 - Cardio

A

Walk

1 x 30:00

Tuesday
2 - Abs

A

Plank

3 x 1:30

B

Side Plank

3 x 1:30

C

Side Plank

3 x 1:30

D

Russian Twist

3 x 40

Tuesday
1 - Back, Traps, & Triceps

A

Deadlift

10, 8, 6, 4

B

Bent Over Row

4 x 8

C

Lat Pulldown

4 x 8

D

DB Pullover

3 x 12

E

DB Shrug

4 x 12

F

DB Bicep Curls

3 x 12

G

Seated Incline DB Curls

3 x 12

Thursday
3 - Cardio

A

Walk

1 x 30:00

Thursday
2 - Abs

A

Plank

3 x 1:30

B

Side Plank

3 x 1:30

C

Side Plank

3 x 1:30

D

Russian Twist

3 x 40

Thursday
1 - Delts and Forearms

A

Shoulder Press

12, 10, 8, 6

B

Standing KB Press

3 x 10

C

Barbell Upright Row

4 x 12

D

DB Lateral Raise

4 x 12

E

Pull Downs

3 x 12

F

DB Wrist Curl

3 x 12

Friday
3 - Cardio

A

Walk

1 x 30:00

Friday
2 - Abs

A

Plank

3 x 1:30

B

Side Plank

3 x 1:30

C

Side Plank

3 x 1:30

D

Russian Twist

3 x 40

Friday
1 - Legs (Again)

A

Front Squat

12, 10, 8, 6

B

Hip Thrust

4 x 12

C

Split Squat

4 x 8

D

Single Leg RDL

4 x 12

E

Calf Raise

4 x 12

Saturday
3 - Cardio

A

Walk

1 x 30:00

Saturday
2 - Abs

A

Plank

3 x 1:30

B

Side Plank

3 x 1:30

C

Side Plank

3 x 1:30

D

Russian Twist

3 x 40

Saturday
1 - Chest and Triceps

A

Incline Bench Press

4 x 10

B

DB Bench Press

12, 10, 8, 8

C

Single Arm DB Shoulder Press

3 x 10

D

DB Fly

3 x 12

E

Seated DB Press

3 x 12

F

Dip

3 x 10

Coach
coach-avatar Alexander Llewellyn

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German Style
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