As mentioned before, we think this program is pretty legit. This is a strength program that focuses on the 6 main compound lifts (sometimes known as powerlifts), making this a 6 day per week program. The tracking part of the app allows you to track 8 lifts.
Much like our diet plan, we split lifting days into 2 categories, rep day and power day. On Rep day, you should focus on multiple sets, with reps upward of 30. On power day, you should focus on multiple sets, with reps below 5.
Each week, you alternate what days are rep days and what days are power days. Meaning on week 1, day 1, 3, and 5 will be rep days, and day 2, 4, and 6 will be power days. Then on week 2, day 1, 3, and 5 will be power days, and day 2, 4, and 6 will be rep days.
Clean and Jerk (power)
Pull ups (superset 1)
Skull Crushers (superset 1)
Lat Pullldown (superset 2)
Rope Extension (superset 2)
Single Arm Pulldown (superset 3)
Single Arm Tri-extension (superset 3)
Dumbbell lunges (superset 1)
Leg raises from pullup (superset 1)
Leg Extensions (superset 2)
Crunches (superset 2)
Leg press (superset 3)
Medicine ball russian twist (superset 3)
Flat Bench (power)
Dumbbell bench (superset 1)
Seated Hammer Curls (superset 1)
Dumbbell Fly (superset 2)
Dumbbell Curls (superset 2)
Pushups (superset 3)
Standing preacher curls (superset 3)
Leg Curls (superset 1)
Good Mornings (superset 1)
Straight Leg Deadlift (superset 2)
Supermans (superset 2)
Push Press (power)
Calve Raises (superset 1)
Military Press Behind Head (superset 1)
Seated Calve Raises (superset 2)
Dumbbell press (superset 2)
Front-raises (superset 3)
Standing Calve Raises (superset 3)
Shrugs (superset 4)
Side Raises (superset 4)
Cardio - run, bike, hike, row, whatever.
Note: This is a good day to practice things you can’t do.