Pancake Posse
TFNL
This is a gym-based plan that can be catered for home workouts, designed for fitness enthusiasts of all levels. Each mesocycle (training block) will last anywhere from 8-15 weeks, emphasizing the glutes, hamstrings, and quads whilst not neglecting upper body work. This is a community coaching journey that gives YOU a voice.
A
Hip Thrust
2 x 6
B
B-Stance RDL (w/ Twist)
2 x 8
C
Leg Press (Quads)
2 x 8
D
Glute Med Kickback
1 x 12
E
Dead Bug
2 x 10
A
Seated Leg Curls
6, 6, 10
B
Barbell Squats
2 x 5
C
Dumbbell Walking Lunges
1 x 8
D
Glute-Bias Back Extensions
2 x 12
E
Rope Crunches
2 x 6
A
Barbell Bench Press
3 x 5
B
Lat Pulldown (Wide)
6, 6, 10
C
Incline Dumbbell Press
2 x 8
D
One-Arm Kneeling Rows
6, 8
E
Lu Raises
3 x 10
F
Wide Grip Low Rows
2 x 8
A
Leg Extension
6, 6, 10
B
Split Squats (Glutes)
2 x 8
C
Seated Leg Curls
3 x 12
D
Leg Press Calf Raises
7, 7, 9
E
Hanging Knee Raise
2 x 10
Harry TFNL
With over 10 years of professional experience within the industry, Harry has coached a variety of individuals ranging from gym newcomers to World Champion Powerlifters. Harry believes in bridging the gap between physical and mental health.
The industry is full of overpriced nonsense that quite frankly, shouldn't tickle your pickle. That is exactly why I have created an effective and affordable selection of programmes for people to follow which eliminates guesswork and greatly enhances your c
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When you join a team you’re getting more than programming, you’re joining an online community.
Pancake Posse
Pancake Posse
Pancake Posse
