Brigade
Summit Training LLC
Bodybuilding, Strength & ConditioningThis upper and lower body program laid out to bring you the best progress and results you've ever had. No need to worry about how much volume you need, what kind of exercises you should be doing, or how to break out of plateaus. I will be in control of what all you need to do to continue progressing and seeing your best results.
Not only will you get stronger, but you'll even gain access to ranges of motion you never thought you'd have with included mobility training rotated in as well. Learn how to be strong everywhere in any range!
*this program set up allows for weekends off. So if you're unable to train on weekends, this may be the best option for you
A
Lat Pulldown
3 x 8
B
Machine Shoulder Press
2 x 8
C
Neutral Grip Press
2 x 8
D
Machine Row (Upper Back)
2 x 8
E
Machine Lateral Raise
1 x 8
F
Preacher Curls
2 x 8
G
Banded Tricep Extension
3 x 8
A
Straight-leg Calf Raise
3 x 8
B
Seated Leg Curl
3 x 8
C
Hip Thrust
2 x 8
D
Leg Extensions
2 x 8
E
Adductions
2 x 8
F
Hack Squats
1 x 8
A
Machine Shoulder Press
2 x 8
B
Neutral Grip Row
2 x 8
C
Chest Fly
3 x 8
D
Machine Row (Upper Back)
2 x 8
E
Machine Lateral Raise
F
Poloquin Pushdowns
2 x 8
G
Single Arm Preacher Curl
3 x 8
A
Straight-leg Calf Raise
3 x 8
B
Seated Leg Curl
3 x 8
C
Banded 45s
3 x 8
D
Adductions
3 x 8
E
Leg Extensions
2 x 8
F
Leg Press
1 x 8
Elijah Mundy
I teach clients the concepts it takes to build muscle and lose fat. NASM Certified PT. NASM Certified Nutrionist. I devote my time daily to my 1v1 clients, training groups, and continued education so I can be better for those that trust me.
Stuck in a rut or looking to just simply get the results you have been wanting? I'll get you there. Don't wait, join me and the Brigade to drive intensity and results.
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When you join a team you’re getting more than programming, you’re joining an online community.
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