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5 Week Program
Here is a 5 week weight loss program to be completed in your own time.
Week 1
Monday | Set | RIR | Rest |
---|---|---|---|
Bench Press | 3x5 | 70% | 30s |
Back Squat | 3x5 | 50% | 1m |
Press Ups | 10 | 1m |
Week 2
Thursday | Set | RIR | Rest |
---|---|---|---|
Press Ups | 20 | 2:00 | |
Front Squat | 3 | 95% | N/A |
Kettlebell Swings | 3x10 | 80% | 3:00 |
Week 3
Saturday | Set | RIR | Rest |
---|---|---|---|
Back Squat | 5 | 100% |
Week 4
Monday | Set | RIR | Rest |
---|---|---|---|
Bench Press | 5 | 95% | 3:00 |
Week 5
Wednesday | Set | RIR | Rest |
---|---|---|---|
Pull Ups | 20 | 2:00 |