Program: Intermediate Strength and Conditioning

Equipment’s: Bands, DB (10 lbs), Bodyweight

Frequency: 6x week (2x day)

Target: Pushing Muscles (Chest, Triceps, Ant/ Lat Deltoids, Quads, Glutes Max, Calves)

P1 Push Exercise Sets/ Reps Exercise Sets/ Reps Exercise Sets/ Reps
Regular Push Banded DB 5 x 15/ 12/ Elevated
3 x 15/ 12/ 12 3 x 12/ 12/ 10
Ups Chest Press 12/ 10/ 10 Push Ups
DB Lateral 4 x 25/ 20/ Banded Chest
3 x 15/ 15/ 12 Vertical Press 3 x 15/ 12/ 12
Raises 20/ 18 Fly’s
Incline Banded
AM 4 x 12/ 12/
Banded Push 3 x 12/ 10/ 10 Shoulder 3 x 15/ 12/ 12 Chest Dips
10/ 10
Ups Press
Unilateral Banded
Triceps 4 x 15/ 15/ 4 x 20/ 15/
Triceps 3 x 12/ 12/ 10 Lateral
Pushdowns 12/ 12 12/ 10
Pushdowns Raises
4 x 15/ 12/ DB Sumo Forward 4 x 10/ 10/ 8/
DL Squats 3 x 12/ 12/ 10
10/ 10 Squats Lunges 8
Heel
Backward Goblet 4 x 12/ 10/ 4 x 15/ 12/
3 x 10/ 10/ 8 Elevated DL
Lunges Squats 10/ 10 12/ 10
PM Squats
Banded Pulse Banded Leg Bulgarian
3 x 15/ 12/ 12 3 x 12/ 12/ 10 3 x 12/ 10/ 8
Squats Extensions Split Squats
4 x 15/ 15/
Calf Raises Wall Squats 4 x 45 secs Calf Raises 3 x 20/ 18/ 15
12/ 12

Target: Pulling Muscles (Back, Post Deltoids, Biceps, Hams, Glutes Med/ Min)

P1 Pull Exercise Sets/ Reps Exercise Sets/ Reps Exercise Sets/ Reps
Banded
4 x 15/ 15/ Banded 4 x 15/ 15/ 5 x 15/ 15/
Standing Pull Superman
12/ 12 Seated Rows 12/ 12 12/ 12/ 12
Overs
Banded Banded Banded
4 x 20/ 20/ 4 x 20/ 18/
Scapular Seated T 3 x 12/ 12/ 10 Seated High
18/ 18 15/ 15
AM Retractions Rows Rows
Banded
Banded Lats Hammer
3 x 18/ 15/ 12 3 x 15/ 12/ 12 Upright 4 x 15/ 12/ 12
Pull Downs Curls
Rows
Banded Face 5 x 15/ 15/
Bicep Curls 3 x 15/ 12/ 12 Goblet Curls 3 x 12/ 12/ 10
Pulls 12/ 12/ 10
PM DB 4 x 15/ 12/ DB 3 x 12/ 12/ 10 Romanian 4 x 15/ 15/ 12
Unilateral 12/ 10 Unilateral DL
 Extended
Romanian
Romanian
DL
DL
Banded Crab Banded Pull 5 x 15/ 15/ Banded Kick
4 x 30 secs 3 x 15/ 12/ 12
Walks Throughs 12/ 12/ 10 Backs
Unilateral
Adductor Good
Hamstring 3 x 12/ 12/ 10 4 x 1 min 3 x 12/ 12/ 10
Slides Mornings
Sliders
Banded
Banded Glute
ER Lunges 3 x 12/ 10/ 10 3 x 20/ 18/ 15 Abductor 4 x 1 min
Bridges
Slides